This easy vegan red lentil dal (Indian lentil soup) is packed with fiber- and protein-rich lentils, anti-inflammatory spices, and hearty vegetables.
- 2 tablespoons neutral-tasting oil, like avocado, canola, or refined coconut
- 8 ounces cremini mushrooms, sliced
- 1 medium onion, diced
- 2 medium carrots, peeled and diced
- Fine sea salt, to taste
- 2 medium garlic cloves, minced
- 1-inch piece of ginger, peeled and minced
- 1/2 teaspoon black mustard seeds
- 1/2 teaspoon coriander seeds
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon fenugreek seeds
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon freshly ground black pepper
- 6 cups vegetable broth or water
- 1 1/2 cups red lentils, rinsed well
- 1/2 teaspoon ground turmeric
- 1/2 head of cauliflower, cut into bite-size pieces
- 3 generous handfuls baby spinach, roughly chopped
- 2 tablespoons lemon juice
- Cilantro, for serving
- Heat the oil in a Dutch oven or a large heavy-bottomed pot over medium-low heat. Add the mushrooms, onion, carrot, and 1/4 teaspoon salt. Cook until the vegetables are soft and the onion is translucent, 5 to 7 minutes. Add all the spices from the garlic though the red pepper flakes and cook for 30 seconds more.
- Add the broth, lentils, and turmeric. Cover tightly with a lid and bring to a boil. Then reduce the heat to low and simmer until the lentils are completely broken down and the stew is thickened, about 15 minutes.
- Add the cauliflower and simmer until tender, about 5 minutes.
- Lastly, add the spinach and cook just until it’s wilted, about 1 minute.
- Turn the heat off and season with the lemon juice and about 1/2 teaspoon salt (or to taste). Serve with cilantro.
- Serving Size: 1/6 of the recipe
- Calories: 250
- Fat: 5.3 g
- Carbohydrates: 35.9 g
- Fiber: 16.6 g
- Protein: 14.4 g
Keywords: red lentils, dal, indian, vegan, ayurveda