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Red lentil soup (Masoor dal) garnished with cilantro.
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Punjabi Style Red Lentil Soup (Masoor Dal Soup)

Craving something cozy, flavorful, and easy to make? This Punjabi-style red lentil soup is packed with warming spices, comes together fast, and uses simple pantry staples. It’s light yet satisfying, finished with a squeeze of lime and fresh cilantro for that perfect, crave-worthy bite.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Dinner, Lunch
Cuisine: Indian
Diet: Gluten Free, Vegan, Vegetarian
Servings: 4
Calories: 245kcal
Author: Aly Michell

Ingredients

  • 1 cup red split lentils
  • 3.5 cup water
  • Salt to taste
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 red onion small, chopped
  • 1 inch ginger minced
  • 2 garlic cloves minced
  • 2 roma tomatoes chopped
  • 1 teaspoon garam masala
  • 1 teaspoon coriander powder
  • ¼ teaspoon turmeric powder
  • 1 tablespoon coconut oil optional
  • cilantro chopped

Instructions

Cook the Lentils

  • Place the red lentils in a bowl and rinse several times until the water runs clear. Check for any small rocks or stones that could be in the lentils, and discard them.
  • Drain, then transfer the lentils to a pressure cooker with 3.5 cups of water and a pinch of salt.
  • Cook on high pressure for 3 minutes, then let it release pressure naturally.

Make the Vegetable Mix

  • While the lentils are cooking, heat oil in a large pan over medium heat.Once hot, add the cumin seeds and sauté for about 10 seconds, just until fragrant.
  • Add the chopped onion and cook for about 8 minutes, until soft and tender. Stir in the ginger and garlic. Cook for 1 more minute.
  • Add chopped tomatoes, garam masala, coriander powder, turmeric, and salt. Cook for 3–5 minutes, until tomatoes are soft and begin to break down. Mash the mixture slightly with a spatula or potato masher. If it sticks, add a splash of water.

Combine and Finish

  • Stir the onion-tomato mixture into the cooked lentils. Simmer everything together for about 5 minutes, stirring occasionally.
  • Taste and adjust salt as needed. Add a small dollop of coconut oil (optional), chopped cilantro, and a squeeze of lime juice. Serve hot with naan, roti, or rice.

Nutrition

Serving: 1serving | Calories: 245kcal | Carbohydrates: 32g | Protein: 13g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 18mg | Potassium: 575mg | Fiber: 15g | Sugar: 3g | Vitamin A: 283IU | Vitamin C: 9mg | Calcium: 52mg | Iron: 4mg