First things first: I wouldn’t strictly call this a traditional dal because we’re not doing a tarka (tempering) here. Instead, this recipe uses many of the same spices and ingredients I’d use for dal (I omitted ginger in this version). Because the cooking method is different, it’s more accurate to describe this as a lentil soup — somewhere between a soup and a classic dal.
What matters most is that this dish is hearty, satisfying, and full of flavor. Paired with brown rice and a cooling cucumber-tomato raita, it becomes a complete, nutritious meal. As a vegetarian-focused recipe that boosts protein, I love how lentils, brown rice, and Greek yogurt combine to deliver a filling, balanced plate that works great for weeknights or meal prep.
Why You’ll Love This Lentil Soup Recipe
Here are a few reasons this lentil soup should be in your meal rotation:
Protein-Packed Goodness: Lentils, brown rice, and Greek yogurt together provide a substantial amount of protein, making this meal a strong choice for vegetarians and anyone aiming to increase plant-based protein intake.
Full of Flavor: Warming spices like cumin, turmeric, coriander, and garam masala create comforting, layered flavors that make the soup feel rich despite being light in fat.
Simple and Fast: The recipe is straightforward with minimal prep. In an electric pressure cooker the lentils cook quickly — about 10–12 minutes under pressure — making this doable on busy evenings.
Balanced and Nutritious: With whole grains, fiber, and probiotics from yogurt, this meal delivers a satisfying balance of macronutrients and supports overall nutrition goals.
Approximate Macros Per Serving
Calories: 628
Protein: 39.25 g
Carbohydrates: 95.5 g
Fat: 7.8 g
Fiber: 9 g
Ingredient Breakdown
Gather these ingredients to make the lentil soup, brown rice, and cucumber-tomato raita:
Lentil Soup
- Red lentils: Creamy when cooked and rich in protein.
- Red onion: Adds mild sweetness and depth.
- Roma tomato: Gives brightness and balances the spices.
- Turmeric powder: Adds color and gentle warmth.
- Hing (asafoetida): A small pinch enhances savory notes.
- Kashmiri chili powder: Mild heat and vibrant color.
- Coriander powder: Light citrus and nutty undertones.
- Garlic powder: Easy way to add savory depth.
- Cumin powder: Earthy, slightly smoky base flavor.
- Salt: To taste, to highlight all flavors.
- Garam masala: Warm, aromatic finish.
- Amchur (dried mango) powder: A touch of tang.
- Olive oil: For sautéing and gentle richness.
Brown Rice
- Brown rice: Whole grain to serve alongside the soup, adding texture and fiber.
Raita
- Low-fat Greek yogurt: Creamy, protein-rich, and cooling.
- English cucumber: Refreshing crunch.
- Roma tomato: Adds juiciness and color.
- Black salt and pepper: To season the raita.
- Raita masala: Optional spice blend for extra flavor.
- Water: A few tablespoons to adjust consistency.
How to Make Lentil Soup with Brown Rice and Raita
- Cook the brown rice: Rinse 1/4 cup brown rice and cook it in about 1.5 cups of water (rice cooker or pot) until tender. Fluff and set aside.
- Prepare the lentils: Rinse 1/2 cup red lentils. In an electric pressure cooker or regular pressure cooker, combine lentils with 3.5 cups water, chopped red onion, a large chopped roma tomato, turmeric, a pinch of hing, Kashmiri chili powder, coriander, garlic powder, and salt. Pressure cook on high for 10–12 minutes (if using stovetop, simmer covered until lentils are soft; this may take longer).
- Make the raita: In a bowl, mix 3/4 cup low-fat Greek yogurt with finely chopped cucumber, diced tomato, raita masala (or a pinch of cumin and chaat masala), black salt, and pepper. Add a splash of water to reach your desired consistency. Chill until ready to serve.
- Assemble and serve: Spoon the lentil soup into bowls, serve with a portion of brown rice and a side of chilled raita. Garnish with fresh cilantro or a squeeze of lemon if you like.
Looking for More Recipes? Check These Out
- Pav Bhaji (try a vegetable pav bhaji for a hearty meal)
- Daal Maharani (a rich lentil recipe if you want more depth)
- High-Protein Overnight Oats (for a protein-rich breakfast)
Yes. Prepare a large batch and store it in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of water if it has thickened.
No. You can substitute yellow lentils or split mung beans, but cooking times may vary slightly depending on the legume.
Yes. The soup freezes well for up to 3 months. The raita is best made fresh, as freezing will affect its texture.
Notes and Tips
- If you don’t have an electric pressure cooker, use a stovetop pressure cooker or simmer the lentils in a covered pot. Stovetop simmering can take around 30 minutes until the lentils are soft.
- This is a basic, adaptable lentil soup. Increase spices like Kashmiri chili powder, garlic, coriander, cumin, garam masala, or amchur if you prefer more intensity.
- Fresh garlic, fresh ginger, or chopped jalapeño are excellent additions for more heat and depth.
- Serve with a tangy pickle (achaar) or vinegar-soaked green chilies for an extra spicy note.