Tangy Tamarind Lentil Soup
A vibrant and comforting South Indian-style lentil soup, featuring a delightful tang from tamarind and a fragrant tempering of spices, perfect for a light meal or a flavorful starter.
For 4 servings
Rinse the red split lentils thoroughly under cold water until the water runs clear. Drain well.
In a medium pot, combine the rinsed lentils with 960 ml (4 cups) of water. Bring to a boil, then reduce heat to low, cover, and simmer for 10-12 minutes, or until the lentils are tender and mushy. Stir occasionally to prevent sticking.
While the lentils cook, heat 30 ml (2 tbsp) of vegetable oil in a separate small pan or a larger pot over medium heat. Add the mustard seeds and let them splutter. Then add the cumin seeds, dried red chilies, and fresh curry leaves. Sauté for 30 seconds until fragrant.
Add the finely chopped onion to the tempering pan and sauté until translucent, about 3-5 minutes. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Reduce heat to low. Stir in the turmeric powder and red chili powder, cooking for 30 seconds to bloom the spices. Immediately add the canned diced tomatoes (undrained) and a pinch of salt. Cook for 5-7 minutes, stirring occasionally, until the tomatoes soften and the mixture thickens slightly.
Pour the cooked lentil mixture into the pot with the tomato-spice mixture. Stir well to combine. Add salt to taste. Bring the soup to a gentle simmer.
In a small bowl, dissolve the tamarind paste in 2 tablespoons of warm water (if using a very thick paste) or add directly if it's a pourable concentrate. Stir the tamarind mixture into the simmering soup. Continue to simmer for another 5 minutes, allowing the flavors to meld. Taste and adjust salt or tamarind if needed.
Remove from heat. Garnish generously with fresh chopped cilantro. Serve hot with steamed rice, dosa, idli, or crusty bread.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a smoother soup, use an immersion blender to partially blend the soup after cooking, leaving some texture for a more rustic feel.
- 2Adjust the spice level by increasing or decreasing the red chili powder and the number of dried red chilies. For less heat, you can remove the seeds from the dried chilies.
- 3If using block tamarind, soak a golf-ball sized piece in 1/2 cup hot water for 15 minutes, then squeeze out the pulp and strain to remove fibers and seeds for a smoother paste.
- 4Don't skip the tempering (tadka) – it's crucial for the authentic South Indian flavor and aroma that elevates this simple soup.
Adapt it for your goals.
Vegetable Boost
Add finely chopped carrots, spinach, or bottle gourd along with the tomatoes for added nutrition and texture. Cook until tender.
Protein PunchProtein Punch
Stir in 1 cup of cooked chickpeas or black-eyed peas during the last 10 minutes of simmering for an extra boost of plant-based protein.
Creamy FinishCreamy Finish
For a richer, slightly milder soup, stir in 1/4 cup of full-fat coconut milk during the last 2 minutes of cooking.
Why this is on our healthy list.
High in Fiber
Lentils are an excellent source of dietary fiber, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.
Rich in Plant Protein
This soup provides a significant amount of plant-based protein from lentils, essential for muscle repair, growth, and overall body function.
Antioxidant Properties
Tamarind and various spices like turmeric and cumin contribute antioxidants, which help combat oxidative stress and inflammation in the body.
Frequently asked questions
While red split lentils (masoor dal) cook fastest and break down easily for a creamy texture, you can use other types like moong dal, but cooking times will vary, and you might need to adjust the water quantity.
