Dhal Soup with Greens

This delicious dahl soup is quick and easy to prep, and packed full of protein, leafy greens, and mega flavor.

Cooking time: 25minutes

Serves :4

Calories:533.8 kcal


  • 2 teaspoon olive oil, or 1/4 cup additional vegetable stock if sautéing without oil
  • 1 small onion, diced
  • 1 tablespoon black mustard seeds
  • 2 teaspoons cumin powder
  • 2 teaspoons turmeric
  • 4 cloves garlic, sliced thin
  • 1 small red chile, minced (optional)
  • 2 cups red lentils or yellow mung dhal
  • 8 cups low sodium vegetable stock
  • 1 cup unsweetened plant milk of choice
  • 2 teaspoons sea salt, optional/to taste
  • 3 cups baby spinach or chopped and stemmed kale
  • Handful fresh cilantro, chopped for garnish
  • Whole grain bread, or Naan of choice
  • 1 avocado, cubed for garnish (optional)

How To Prepare

  1. Put a heavy-bottom soup pot over medium to high heat.
  2. Add the oil or vegetable stock, followed by the onions. Allow to sauté for a few minutes until aromatic and translucent. (If omitting oil, jump to the next step and add spices/onions to dry pan.)
  3. Add mustard, cumin, turmeric, garlic, and chile. Allow to cook, stirring constantly to avoid burning, for about 3 minutes. (If you have not used oil at this point, add 1/4 cup vegetable stock to deglaze pan).
  4. Lower heat to low-medium and add the lentils. Stir well for 1 minute and add the vegetable stock and sea salt. Put on lid.
  5. Bring to a simmer and reduce to low heat, continuing to cook for about 15-18 minutes. The dahl will begin to breakdown and ‘melt’, causing the soup to start thickening up.
  6. Add the plant milk and simmer for about 10 more minutes. Season with a bit more sea salt as needed. Remove from heat.
  7. Add the chopped greens and stir, allowing the greens to ‘cook’ in the hot soup until serving.
  8. Ladle a generous amount into each bowl, top with cilantro, avocado and serve with you favorite whole grain seeded bread or naan.

Dhal Soup with Greens

  • KICK UP THE PROTEIN! Add 1/2 cup diced Baked Tofu, raw tofu or Tempeh Bacon to each soup when serving with the avocado. Be sure to serve this with whole grain seeded bread!

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Dhal Soup with Greens