This Spinach Lentil Soup is satisfying, filling, wholesome, nutritious, and protein-packed! It is simple but delicious and perfect for weight loss or maintaining a healthy weight.
Dal and Palak Soup consists of Arhar Dal (Split Pigeon Peas), spinach, and a few Indian spices and herbs. It is easy to make, and the spinach lentil soup recipe comes together within 30 minutes and can be enjoyed as a completely healthy meal!
If you love to have more hearty and healthy soups, check out this Oats Vegetable Soup (No Onion No Garlic)!
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Hearty and Delicious Spinach Lentil Soup
A bowl of hot spinach lentil soup is comforting after a long, hectic day. It is very filling and satisfying. We love to enjoy it on cold days, as a light dinner, or as a quick lunch meal on weekends!
I have adapted this recipe from my Dal Palak (No Onion No Garlic) / Spinach Dal recipe. This soup is loaded with spinach and flavored with simple Indian spices.
Arhar Dal is a staple lentil in my pantry. I mainly use it to make Gujarati dal or Dal Fry Tadka (No Onion No Garlic), but this lentil also tastes fantastic in this soup. It is easy to cook, and there is no need to soak it.
I added no vegetables to this spinach lentil soup besides tomatoes and spinach. However, adding more vegetables, spices, and herbs can easily customize this soup.
It is not essential to make this soup using only Arhar dal. You can combine two or more lentils for this recipe. However, if you choose other lentils, you may need to soak them for 1-2 hours, depending on the type of lentils.
Why You Will Love This Soup
- Spinach Lentil Soup is healthy, protein-packed, and nutritious.
- It is wholesome, filling, and satisfying.
- This soup is hearty, flavorful, and delicious.
- If you are following a weight loss diet, it is perfect to include in your weekly menu.
- Dal and Palak Soup is perfect to enjoy on cold days or as a complete meal.
Ingredients and Notes
- Arhar Dal (Toor Dal): This dal is very popular in India, and almost every household has this dal as a staple food. It is high in folic acid and very light on the stomach, helping digestion. As a Gujarati, this dal is essential in my house, and we make our famous Gujarati Dal using Toor dal.
- Spinach: For the best taste, use fresh and tender spinach in this spinach lentil soup recipe. I like to use baby spinach for the soup and salad; they are best.
- Oil: We must use only a teaspoon of oil to keep the soup low-fat and low-calorie. However, instead of oil, you can also use ghee for more flavor.
- Cumin Seeds: These seeds add crunch and earthy flavor to the soup.
- Asafoetida: Asafoetida provides flavor and helps in digestion.
- Ginger: You can add more or less ginger to your taste.
- Tomatoes: For the recipe, use finely chopped tomatoes. I added one large tomato, but you can add more.
- Spices: The recipe requires only a few basic Indian spices. I used turmeric powder, cumin powder, and Kashmiri red chili powder. I also like to add sambar masala for a more flavorful soup. If you do not like sambar masala, you can add garam masala instead.
- Salt: Add to taste.
- Coriander Leaves: Use fresh and finely chopped coriander leaves for the Spinach Lentil Soup.
- Lemon Juice: Squeeze fresh lemon juice to enhance the flavors.
How To Make Spinach Dal Soup
Cooking The Dal
- Rinse the Toor Dal thoroughly with water until the water runs clear.
- Then, transfer it to the pressure cooker.
- Add 1½ cups of water, turmeric powder, and salt to the pressure cooker.
- Pressure cook the dal for three whistles on medium flame or until it is cooked.
- Switch off the heat and set the cooker aside.
- Once the cooker depressurizes naturally, open the lid.
- If you want the dal to have a smooth consistency for your spinach lentil soup, mash it with a spoon.
- Alternatively, you can leave it intact, as I have done.
- While the dal is cooking, finely chop the spinach and set it aside.
Making The Spinach Dal Soup
- Heat oil in a pan, add cumin seeds and let them sizzle.
- Then, add ginger and asafoetida and saute for a few seconds.
- Add finely chopped tomatoes and mix well.
- Now, add turmeric powder, cumin powder, red chili powder, and sambar masala or garam masala.
- Mix well and continue cooking the tomatoes until they are soft.
- Add cooked dal and ½ cup of water.
- Mix well and cook for 3-4 minutes, stirring frequently.
- Add chopped spinach, salt to taste, and ½ – 1 cup of water to adjust the consistency.
- Mix well and cover the pan with the lid.
- Cook the soup for 7-8 minutes, stirring frequently.
- Taste the soup and adjust the seasonings as needed.
- Add coriander leaves and lemon juice and mix well.
- Turn off the heat and serve it hot or warm.
How To Serve Spinach Dal Soup
Serve this soup hot or warm with or without accompaniment.
Spinach Dal Soup can be served as a side dish with Roti and Sabji.
Enjoy this hot soup with toasted bread, sandwiches, or pasta.
Another great way is to have this soup with your favorite salad.
Keep the soup consistency a little thicker, and have it with plain or Jeera rice.
Recipe Tips
Dal: Instead of Toor Dal, you can use other lentils, such as yellow moong dal, red lentils, chana dal, or green lentils. You can also take a combination of two or more dal. However, if you use two or more lentils, choose the ones that take similar cooking time.
Spices: Adjust the spices according to your taste preference.
Spinach: Spinach Lentil Soup is loaded with spinach, but you can add more or less spinach according to your preference. Use tender and fresh spinach leaves for the best taste.
Sambar Masala: I love using sambar masala for this soup, as it adds more flavor and warmth. However, you can either skip it or add garam masala.
Consistency: Add as much water as needed to keep your desired consistency while making the soup. If you add more water and keep the soup thinner, taste the seasonings and add more if needed.
Serving: This soup can be consumed as a meal without accompaniment (for weight loss), and the recipe is suitable for two people. However, if you serve it as a side, it can be served to three to four people.
More Soup Recipes
Recipe Card
Spinach Lentil Soup / Dal and Palak Soup
Ingredients
- ½ cup (100g) Arhar dal (Toor dal)
- ¼ teaspoon Salt
- ¼ teaspoon turmeric powder
- 1½ cups water
- 1 teaspoon oil or ghee
- 1 teaspoon cumin seeds
- ¼ teaspoon asafoetida
- 1- inch ginger peeled and grated
- 1 large tomato finely chopped
- ¼ teaspoon turmeric powder
- 1 teaspoon red chili powder or to taste
- 1 teaspoon cumin powder
- ½ teaspoon sambar masala or garam masala
- Cooked dal + ½ cup water or as required
- 150 g finely chopped spinach
- Salt to taste
- ½ -1 cup water
- Finely chopped coriander leaves
- Lemon juice to taste
Instructions
Cooking The Dal
- Rinse the Toor Dal thoroughly with water until the water runs clear. Add lentils, 1½ cups of water, turmeric powder, and salt to the pressure cooker.
- Pressure cook the dal for 3 whistles on medium flame or until it is cooked. Switch off the heat and set the cooker aside. Once the cooker depressurizes naturally, open the lid.
- If you want the dal to have a smooth consistency for your soup, mash it with the back of a spoon. Alternatively, you can leave it intact, as I have done.
Making The Soup
- Heat oil in a pan and add cumin seeds. Allow cumin seeds to sizzle, then add asafoetida and ginger.
- Saute for a few seconds, and then add finely chopped tomatoes. Mix well and add turmeric powder, cumin powder, red chili powder, and sambar masala or garam masala.
- Mix well and continue cooking the tomatoes until they are soft. Add cooked dal and ½ cup of water. Mix well and cook for 3-4 minutes, stirring frequently.
- Add chopped spinach, salt to taste, and water as required to adjust the consistency. Mix well and cover the pan with the lid. Cook the soup for 7-8 minutes on medium-low heat, stirring frequently.
- Taste the soup and adjust the seasonings as needed. Add coriander leaves and lemon juice and mix well. Turn off the heat and serve it hot or warm.
Notes
- Dal: Instead of Toor Dal, you can use other lentils, such as yellow moong dal, red lentils, chana dal, or green lentils. You can also take a combination of two or more dal. However, if you use two or more lentils, choose the ones that take similar cooking time.
- Spices: Adjust the spices according to your taste preference.
- Spinach: Spinach Lentil Soup is loaded with spinach, but you can add more or less spinach according to your preference. Use tender and fresh spinach leaves for the best taste.
- Sambar Masala: I love using sambar masala for this soup, as it adds more flavor and warmth. However, you can either skip it or add garam masala.
- Consistency: Add as much water as needed to keep your desired consistency while making the soup. If you add more water and keep the soup thinner, taste the seasonings and add more if needed.
- Serving: This soup can be consumed as a meal without accompaniment (for weight loss), and the recipe is suitable for two people. However, if you serve it as a side, it can be served to three to four people.
Thanks for coming! Let me know what you think.