Urad Dal and Spinach Soup
A hearty and nutritious Urad Dal and Spinach Soup, perfect for a wholesome meal. This robust soup combines the earthy richness of black gram lentils with fresh spinach, aromatic spices, and a bright lemon finish.
For 4 servings
Rinse the whole urad dal thoroughly under cold water until the water runs clear. Soak the dal in a bowl with plenty of water for at least 4 hours, or preferably overnight. Drain and rinse again before use.
Heat olive oil in a large pot or Dutch oven over medium heat. Add cumin seeds and let them splutter for about 30 seconds. Then add chopped onion and sauté until translucent, about 5-7 minutes.
Stir in minced garlic, grated ginger, and diced carrot. Cook for another 3-5 minutes until the carrots start to soften slightly and the aromatics are fragrant.
Add the drained urad dal, turmeric powder, red chili powder (if using), vegetable broth, and 1 tsp of salt. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 45-60 minutes, or until the dal is very tender and easily mashable.
Once the dal is cooked, stir in the chopped fresh spinach. Cook for 3-5 minutes, or until the spinach has completely wilted and is tender.
For a creamier soup, use an immersion blender to partially blend about half of the soup directly in the pot. Alternatively, scoop out 1-2 cups of the soup, blend in a regular blender, and return to the pot. This creates a thicker consistency while retaining some texture.
Remove the pot from heat. Stir in the fresh lemon juice and black pepper. Taste and adjust seasoning (salt, pepper, lemon juice) as needed.
Ladle the hot soup into bowls. Garnish with fresh chopped cilantro and serve immediately with a side of crusty bread or rice.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the urad dal is crucial for proper cooking and digestibility. Do not skip this step, as whole urad dal takes a long time to cook without soaking.
- 2Adjust the consistency: If the soup is too thick, add a little more hot vegetable broth or water until it reaches your desired consistency. If it's too thin, simmer uncovered for a few more minutes.
- 3Spice level customization: For a milder soup, omit the red chili powder. For more heat, add a finely chopped green chili along with the garlic and ginger.
- 4Serving suggestion: This soup pairs wonderfully with a dollop of plain yogurt or a drizzle of coconut milk for added richness, especially if you prefer a creamier texture.
Adapt it for your goals.
Vegetable Boost
Add other quick-cooking vegetables like diced zucchini, bell peppers, or green peas along with the spinach for extra nutrients and texture.
Smoky FlavorSmoky Flavor
For a smoky depth, add 1/2 tsp of smoked paprika along with the other dry spices. You can also finish with a drizzle of smoked olive oil.
Coconut CreaminessCoconut Creaminess
Stir in 1/4 cup of full-fat coconut milk during the last 5 minutes of cooking for a richer, creamier, and slightly sweeter soup profile.
Why this is on our healthy list.
Rich in Protein
Urad dal is an excellent source of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this soup very filling.
High in Fiber
Both urad dal and spinach contribute significant dietary fiber, aiding in digestive health, promoting satiety, and helping to regulate blood sugar levels.
Packed with Micronutrients
This soup is a good source of iron from spinach, B vitamins from the dal, and various antioxidants, supporting energy production and immune health.
Frequently asked questions
Yes, you can use split urad dal (urad dal dhuli), but it will cook much faster, typically in 20-30 minutes after soaking. Adjust cooking time accordingly and check for tenderness.
