comforting dal soup

Perfect during a cleanse or for a nourishing and light dinner, this dal soup has healing spices and creamy dal.

Comforting Dal Soup Recipe

Instant Pot Cook Time: 12 Minutes

Stovetop Cook Time: 30-40 Minutes

Servings: 6


  • 1 cup Yellow, Green or Red Moong Dal
  • 4 cups Stock of choice or Water
  • 1 ½ cups Finely Chopped Seasonal Vegetables (carrots, sweet potatoes, green beans, peas, kale, cilantro)
  • 2 T Ghee or Cooking Oil of Choice
  • ½ t of Cumin Seeds
  • ½ t of Mustard Seeds
  • 1 inch of Ginger Root (finely chopped)
  • 1 t Ground Cumin
  • ½ t EACH: Turmeric, Kashmiri Red Chili or Paprika, Garam Masala and Black Pepper
  • ¾ t Ground Coriander
  • 1 ½ t of Himalayan Pink Salt
  • Pinch of Hing (asofoetida)
  • Squeeze of Lemon or Lime before serving
  • Cilantro for Garnish


  1. Place dal in a large bowl and rinse many times until the water runs clear. Soak for at least an hour.
  2. Place 2T ghee in warm Instant Pot or pot on the stove, wait for it to melt.
  3. Add your whole spices: cumin and mustard seeds, and ginger. Allow them to temper until fragrant, no more than a minute or two.
  4. Add your pinch of hing.
  5. Now add your finely chopped vegetables, allowing them to sauté for 3-5 minutes. This allows the vegetables to take on the flavor of the aromatics.
  6. Add your powdered spices here: cumin, turmeric, Kashmiri red chili or paprika, garam masala, black pepper, ground coriander and Himalayan pink salt. Stir to incorporate.
  7. Drain your dal and add the Instant Pot or pot on the stove.
  8. Stir well to coat vegetable and dal with the spice mixture.
  9. Add your stock or water.
  10. Stir well once again.
  11. Cook in Instant Pot on High for 12 minutes. Cook time on stovetop will be between 30-40 minutes, stirring often.
  12. You may blend the soup once finished for a thicker, creamier texture.
  13. Top with a squeeze of lemon or lime and garnish with cilantro.

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