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Mustard Green and Lentil Soup (Dal)
A rustic, nourishing lentil soup packed with the peppery bite of fresh mustard greens. This North Indian-inspired dal is simmered until creamy, then finished with a sizzling cumin and garlic tadka. Perfect with steamed rice or warm roti on a cold evening.
For 4 servings
- prep
Soak and prep the lentils and greens.
1.Rinse toor dal under cold water until water runs clear.2.Soak dal in fresh water for 30 minutes, then drain.3.Wash mustard greens thoroughly, remove tough stems, and roughly chop the leaves.TIPSoaking the lentils shortens cooking time and makes them easier to digest. - pressure cook · ~15 min
Pressure cook the dal and mustard greens.
1.Add drained toor dal, chopped mustard greens, turmeric powder, salt, and 3 cups water to the pressure cooker.2.Close the lid and cook on medium heat for 3 to 4 whistles.3.Let the pressure release naturally. Open the lid and whisk the dal well to blend the greens into a creamy consistency. - saute · ~10 min
Build the aromatic base.
1.If the dal is too thick, add half a cup of water to reach a pouring consistency. Bring to a gentle simmer.2.Add ginger-garlic paste and slit green chilies. Simmer for 5 minutes.3.Stir in the chopped tomato and cook for another 3 to 4 minutes until soft.TIPSimmering the ginger-garlic paste in the dal cooks it gently and removes the raw smell without burning. - temper · ~2 min
Make the tempering.
1.Heat ghee in a small tadka pan over medium heat until shimmering.2.Add cumin seeds and let them crackle for 15 seconds.3.Add sliced garlic and sauté until golden and fragrant.4.Toss in broken dried red chilies and asafoetida, frying for 10 seconds more.TIPWatch the garlic carefully — it goes from golden to burnt in seconds. Pull the pan off the heat the moment it turns light brown. - mix · ~1 min
Pour the tadka over the dal.
Immediately pour the sizzling tempering over the simmering dal. Stir well and let it rest for a minute off the heat so the flavors meld.
TIPListen for the sizzle — that sound means the aromatic oils are instantly infusing the soup. - garnish
Finish with lemon juice and coriander.
Stir in the fresh lemon juice. Ladle into bowls and garnish generously with chopped coriander leaves. Serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Soak the toor dal for at least 30 minutes to ensure even cooking and a creamy texture.
- 2Whisk the pressure-cooked dal vigorously to blend the mustard greens into a smooth, velvety consistency.
- 3Watch the garlic in the tadka carefully—it burns quickly and turns bitter if left too long.
- 4For a thinner soup, add up to ½ cup of warm water after pressure cooking, then adjust salt.
- 5Make this soup a day ahead; the flavors deepen overnight for an even richer taste.
- 6Use freshly squeezed lemon juice just before serving to keep its bright, tangy flavor intact.
Adapt it for your goals.
Vegan
Replace ghee with coconut oil or a neutral vegetable oil for the tadka. The soup remains just as flavorful and creamy without dairy.
low oilLow-oil
Skip the tadka and instead stir in a teaspoon of roasted cumin powder and a squeeze of lemon at the end. This reduces fat while retaining a warm cumin note.
high proteinHigh-protein
Add ½ cup of cooked chickpeas along with the tomatoes for an extra protein boost without altering the core flavor profile.
spinach swapSpinach swap
Substitute mustard greens with an equal weight of spinach for a milder, less pungent flavor—great for those who find mustard greens too sharp.
Why this is on our healthy list.
Rich in Plant Protein
Toor dal (pigeon pea lentils) provides a substantial source of plant-based protein, supporting muscle repair and satiety.
High in Fiber
Both lentils and mustard greens offer dietary fiber, promoting healthy digestion and steady energy release.
Packed with Antioxidants
Mustard greens are rich in glucosinolates and vitamin C, compounds that help combat oxidative stress and support immune function.
Iron and Folate Source
Lentils supply iron and folate, essential for red blood cell production and overall vitality, especially for plant-based diets.
Digestive Aids
Asafoetida and ginger in the tadka are traditionally used to ease digestion and reduce bloating, complementing the lentils' natural benefits.
Frequently asked questions
Yes, simmer the soaked lentils and chopped greens in a pot with 4 cups of water for 35–40 minutes until tender, then proceed with the recipe.
