Egg White Dal Soup
A warm, comforting bowl of creamy yellow lentils infused with gentle spices, studded with delicate ribbons of egg white. This protein-packed soup brings together the earthiness of dal with a light, silky texture. A squeeze of lemon and fresh herbs brighten every spoonful.
For 4 servings
- prep · ~2 min
Rinse the lentils.
Wash the masoor dal under running cold water 2-3 times until water runs clear. Drain well.
- boil · ~18 min
Cook the lentils into a soup base.
Combine rinsed dal with 3 cups water and turmeric in a medium saucepan. Bring to a boil, then reduce heat to low. Cover and simmer for 15-18 minutes until lentils are completely soft and mushy. Whisk vigorously until smooth and creamy.
TIPWhisk the dal while it's hot for the smoothest texture. - mix · ~2 min
Stream in the egg whites.
Stir the soup in one direction with a whisk to create a gentle whirlpool. Slowly pour the beaten egg whites in a thin stream while stirring. Cook for 2 minutes until fine white ribbons form throughout the soup.
TIPPour the egg whites slowly — too fast and they'll clump instead of creating silky threads. - temper · ~2 min
Make the tempering.
1.Heat ghee in a small pan over medium heat.2.Add cumin seeds and let them sizzle and turn fragrant (30 seconds).3.Add minced garlic and sauté until golden (1 minute).TIPKeep the heat medium — garlic burns fast and turns bitter. - mix · ~2 min
Finish and season the soup.
Pour the tempering over the soup and stir in. Add salt, black pepper, and lemon juice. Mix well and let it simmer for 2 more minutes.
- garnish
Garnish with coriander leaves and serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Simmer lentils until fully mushy, then whisk vigorously for a silky, creamy soup base.
- 2Pour beaten egg whites in a thin, steady stream while stirring gently to create delicate ribbons.
- 3Temper cumin seeds and garlic in ghee just until golden — burnt garlic turns bitter and ruins the soup.
- 4Add lemon juice only after tempering to preserve its bright, fresh flavor.
- 5This soup thickens as it cools; thin with a splash of hot water when reheating.
- 6Make the dal base a day ahead and add egg whites just before serving for freshest texture.
Adapt it for your goals.
High-protein
Add a dollop of Greek yogurt or a spoonful of crumbled paneer on top for extra protein and richness.
low oilLow-oil
Skip the ghee tempering and instead bloom cumin and garlic in 1 tsp of neutral oil or directly in the soup for a lighter version.
veganVegan
Replace egg whites with crumbled extra-firm tofu or silken tofu ribbons, and use coconut oil instead of ghee.
spicySpicy
Add a slit green chilli or a pinch of red chilli flakes during tempering for a gentle heat that complements the lentils.
herb forwardHerb-forward
Swap coriander garnish with fresh mint or dill for a different aromatic lift that pairs well with lemon.
Why this is on our healthy list.
Rich in Plant Protein
Red lentils provide a solid dose of plant-based protein, while egg whites add lean, high-quality protein with minimal fat.
High in Dietary Fiber
Masoor dal is packed with soluble fiber, which supports healthy digestion and helps keep you full longer.
Low in Fat
With only a teaspoon of ghee for tempering and egg whites instead of whole eggs, this soup stays light and low in saturated fat.
Natural Source of Iron
Red lentils are a good source of non-heme iron, and the lemon juice in this recipe helps enhance iron absorption.
Frequently asked questions
Brown or green lentils take longer to cook and won't break down into a creamy soup base. Stick with red lentils (masoor dal) for the best texture.
