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Dal Soup

Dal Soup

Ever feel like you need a warm hug in a bowl?

This Dal Soup for Weight Loss is exactly that—comforting, nourishing, and easy on the waistline. This comforting dal soup is your new best friend when you want something warm and filling. 

We’re blending three types of lentils with garden-fresh veggies and a cozy touch of spices to make a soup that not only tastes amazing but also fuels your body. Grab your spoon, and let’s dive in—this soup is about to become your go-to for a healthy, hearty meal!

Why Dal Soup Works for Weight Loss

  • High Protein & Fiber: The combo of toor, masoor, and moong dal keeps you satiated longer.
  • Low in Calories: Lots of veggie water vs. heavy cream means fewer calories per spoonful.
  • Gut Health Boost: Dals + ginger + garlic support digestion and comfort bloating.

Ingredients Breakdown

  • Tri-Dal Trio (Toor • Masoor • Moong): Mild flavor, creamy texture, and a complete spectrum of plant protein.
  • Ghee: Just enough to sauté spices—adds richness without the heaviness of cream.
  • Aromatic Trio (Garlic • Ginger • Green Chilli): Kickstarts your metabolism and builds a savory base.
  • Veggies (Onion • Tomato • Pumpkin • Carrot): Natural sweetness, color, and extra fiber.
  • Spices (Turmeric • Cumin • Pepper • Kashmiri Chili): Anti-inflammatory benefits plus that golden hue and gentle heat.
  • Fresh Coriander: Bright finish and a hit of antioxidants.
🌿Vegan Swap: Swap ghee for a high-quality olive oil and skip the swirl at the end. You’ll still get all the flavor with a vegan-friendly finish

How It All Comes Together

You’re not just cooking dal—you’re crafting a velvety, flavor-packed broth:

  1. Soak & Prep: Give your dals a quick 10-minute dunk so they soften evenly once cooked.
  2. Sauté Base: Heat ghee in your pressure cooker and swirl in garlic, ginger, chilies, and onions until they blush pink—that’s your flavor jackpot.
  3. Veggie Party: Toss in chopped tomato, pumpkin, and carrot; let their natural juices meld with the aromatics.
  4. Pressure & Purée: Add the dals, water, turmeric, and salt. Seal and cook for 3–4 whistles. Cool and whirl into a smooth paste—no chunks allowed!
  5. Final Seasoning: Return the purée to the pan, thin out with water if needed, then stir in pepper, cumin, and chili powder. A quick boil sets all those spices.
  6. Finish with Freshness: Sprinkle coriander and a final swirl of ghee for that silky finish.
💡Pro Tip: Always cool your cooked dal slightly before blending—it prevents that “foamy” texture and keeps your soup luxuriously smooth.
https://www.youtube.com/watch?v=p2PhGds0zhg

What Goes Along

  • Crunch Factor: Serve with whole-grain croutons or a few baked chickpeas for a textural contrast.
  • Side Carbs: A slice of multigrain toast or a small millet muffin pairs beautifully.
  • Green Boost: A simple cucumber-mint salad adds freshness on the side.

How to Serve

Ladle the hot soup into wide bowls. Drizzle a little extra virgin olive oil (or ghee), scatter chopped coriander, and dust lightly with cracked black pepper. Dive in immediately!

Packing for Lunch & Bulk Prep

  • Lunchbox Ready: Store in a leak-proof thermos to keep it piping hot until lunchtime.
  • Batch Cooking: Double or triple the recipe on Sunday, cool completely, then portion into freezer-safe containers. Thaw overnight in the fridge and reheat gently on the stovetop.

Ready to cozy up with a bowl that’s as kind to your cravings as it is to your waistline?

Bookmark this Dal Soup for Weight Loss recipe, give it a whirl, and let me know your favorite twist in the comments below!

Cooking Method:
Cuisine:
Courses:
Difficulty: Beginner
Servings: 4
Calories: 180
Best Season: Suitable throughout the year
Dietary: Heart-Healthy, High-Fiber, Immune-Boosting, Low-Calorie, Nut-Free, Vegetarian, Weight-Loss
Ingredients
  • 2 tbsp toor dal
  • 2 tbsp masoor dal
  • 2 tbsp moong dal
  • 3 tsp ghee
  • 2 cloves garlic (finely chopped)
  • 1 ginger -inch (grated)
  • 2 green chilli (slit)
  • 1 onion (finely chopped)
  • 1 tomato (chopped)
  • 1 cup pumpkin (diced)
  • 1 carrot (diced)
  • 1/4 tsp turmeric powder
  • 1 tsp pepper powder
  • 1 tsp cumin powder
  • 1 tsp kashmiri chilli powder
  • salt (to taste)
  • water (as needed)
  • coriander leaves (for garnish)
Instructions
    Prep Work
  1. 1
    Soak lentilsA bowl of assorted lentils soaking in water

    Wash all three dals and soak them in water for 10 minutes.

  2. 2
    Chop aromaticsFinely chop garlic, onion, slit green chillies, and grate ginger; set aside.
  3. 3
    Dice vegetablesDiced tomato, pumpkin, and carrot on a boardCut tomato, pumpkin, and carrot into small cubes; keep them ready.
    4. Method
  4. 4
    Heat the ghee

    Warm ghee in a pressure cooker over medium heat.

  5. 5
    Sauté aromaticsAdd garlic, ginger, green chillies, and onion. Sauté until onions turn pink.
  6. 6
    Cook the veggiesVegetables cooking with spicesStir in tomato, pumpkin, and carrot. Sauté for a few minutes until they soften slightly.
  7. 7
    Combine dalsDrain the soaked lentils and add them to the cooker along with turmeric and salt. Mix everything well.
  8. 8
    Pressure cookThe pressure cooker is steaming at the lidPour water, lock the lid, and cook for 3–4 whistles on medium flame heat.
  9. 9
    Blend the soupAllow pressure to release naturally. Cool slightly, then transfer contents to a blender with a splash of water. Blend smoothly.
  10. 10
    Season and simmerSoup simmering in a potPour the puree into a pan, and add more water to reach the desired consistency. Stir in pepper, cumin, and chilli powders. Boil for 5 minutes.
  11. 11
    Garnish and finishStir in chopped coriander leaves, cook for 2 more minutes, and adjust salt or water if needed.
  12. 12
    Serve hotA bowl of steaming dal soup ready to eatLadle into bowls and enjoy warm.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 180kcal
% Daily Value *
Total Fat 4g7%
Saturated Fat 1.5g8%
Sodium 350mg15%
Total Carbohydrate 21g8%
Dietary Fiber 7g29%
Protein 10g20%
Vitamin A 1000 IU
Vitamin C 12 mg
Calcium 50 mg
Iron 3 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Dal Soup, Weight Loss Recipe, Veg Soup, Lentil Soup

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Read it online: https://homecookingshow.in/recipe/dal-soup-for-weight-loss-lentil-soup/
Hema Subramanian
Hema Subramanian
Food and Lifestyle Blogger

I love to cook! And through Home Cooking Show, I hope to make cooking fun, easy, and approachable for everyone.

My way of sharing recipes is all about keeping it simple and delicious—no complicated steps, no fancy ingredients, just real home-cooked food that anyone can make. Cooking should be a joy, not a chore! Whether you’re a beginner or a seasoned cook, you’ll find something here to inspire you. If you love good food made with love, then you’re in the right place!

- Hema Subramanian