Lentil Soup with Greek Yogurt (Dal with Raita)

So, first things first, I wouldn’t really call this “dal” because we’re not doing a tarka here; but, we are using all of the same spices and ingredients I’d normally use in making dal (minus the ginger which I skipped for this recipe). Ultimately, because the method is different, I think it’s probably more appropriate to call this recipe a soup, but it’s somewhere between that and regular dal I’d say.

But, what’s really important to know about this recipe is that It’s hearty, satisfying, and packed with flavor. This version, paired with brown rice and a refreshing cucumber-tomato raita, is not just delicious but also a powerhouse of nutrition. As someone who loves finding creative ways to boost protein in vegetarian meals, I’m super excited to share this recipe with you guys! It’s easy, flavorful, and perfect for cozy nights or meal prep.

Why You’ll Love This Lentil Soup Recipe

Okay, so let me tell you why I think this lentil soup deserves a spot in your weekly rotation:

Protein-Packed Goodness: If you’re like me and always looking for ways to up your protein intake as a vegetarian, this soup checks all the boxes. Lentils, brown rice, and Greek yogurt work together to make it super nourishing.

Loaded with Flavor: The combination of warming spices like cumin, turmeric, and garam masala creates a depth of flavor that’s so comforting.

Simple and Quick: I know we’re all busy, so I’ve kept this recipe straightforward with minimal prep time and cook time! The lentils only need 10-12 minutes in the instapot.

Balanced Meal: I’m really trying to work on improving the nutrition I get from my meals, and with whole grains, fiber, and probiotics, this recipe has it all.

Macros for This Recipe Per Serving (approximately):

Calories: 628

Protein: 39.25 g

Carbohydrates: 95.5 g

Fat: 7.8 g

Fiber: 9g

Lentil Soup Ingredient Breakdown

If you want to make the best lentil soup with brown rice and raita, make sure you have the following ingredients:

Lentil Soup

1. Red lentils: These protein-packed legumes are the star of the soup, providing a creamy texture and a mild, earthy flavor that absorbs the spices beautifully.
2. Red onion: Adds a hint of sweetness and depth to the dish.
3. Roma tomato: Brings a natural tanginess and balances the spices.
4. Turmeric powder: Known for its anti-inflammatory properties, it adds a warm, golden hue to the soup.
5. Hing (asafoetida): A little goes a long way in enhancing the overall flavor with its unique aroma.
6. Kashmiri chili powder: Provides a mild heat and a vibrant red color.
7. Coriander powder: Adds a citrusy, nutty flavor that complements the other spices.
8. Garlic powder: For a touch of savory richness.
9. Cumin: The earthy and slightly smoky taste ties the spices together.
10. Salt: Enhances all the natural flavors.
11. Garam masala: Adds a complex warmth with its blend of spices.
12. Amchur powder: A dash of tanginess from dried mango powder elevates the dish.
13. Olive oil: Enhances the spices and adds a subtle richness.

Brown Rice

1. Brown rice: A whole grain that adds chewiness, fiber, and a nutty flavor, making the meal more filling and balanced.

Raita

1. Low-fat Greek yogurt: Creamy and protein-rich, it balances the heat from the soup while adding probiotics.
2. English cucumber: Refreshing and hydrating, it adds crunch to the raita.
3. Roma tomato: Provides a juicy sweetness that pairs well with the yogurt.
4. Black salt and pepper: Enhances the tangy flavors in the raita.
5. Raita masala: A blend of spices that elevates the yogurt’s flavor with a hint of smokiness.
6. Water: Adjusts the consistency of the raita for a smooth texture.

How to Make Lentil Soup with Brown Rice and Raita

1. Cook the brown rice: Rinse the rice and cook the rice in about 1.5 cups of water until tender, in a rice cooker.
2. Prepare the lentils: Rinse the lentils thoroughly. Combine them with water, onion, tomato, turmeric, hing, chili powder, coriander, garlic powder, and salt in your instapot. Turn the settings of your instapot to pressure cooker on high for 10-12 minutes. (Or, just use a regular pressure cooker).
3. Make the raita: In a bowl, mix yogurt with chopped cucumber, chopped tomatoes, raita masala, black salt, and pepper. Add a splash of water to adjust the consistency. Chill until serving.
4. Assemble and serve: Serve the lentil soup with a side of brown rice and the chilled raita. Garnish with cilantro or a squeeze of lemon if desired. Enjoy!

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Lentil Soup with Brown Rice and Raita

Lentil soup has always been one of my go-to comfort meals. It’s hearty, satisfying, and packed with flavor. This version, paired with brown rice and a refreshing cucumber-tomato raita, is not just delicious but also a powerhouse of nutrition.

prep time :10 minutes mins

cook time :15 minutes mins

Serves 1

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Ingredients

Lentil Soup

• 1 tsp olive oil
• 1/2 cup red lentils
• 3.5 cups water
• 1/4 – 1/2 red onion
• 1 large roma tomato
• 1/4 tsp turmeric
• pinch of hing
• 1/2 tsp Kashmiri chili powder
• 1/2 tsp coriander powder
• 1/2 tsp garlic powder
• 1/2 tsp cumin powder
• 1/2 tsp salt or to taste
• 1/4 tsp garam masala
• 1/4 tsp amchur powder

Raita

• 3/4 cup low fat Greek yogurt
• 1/4 English cucumber
• 1/2 roma tomato
• Black salt and pepper to taste
• 1/2 tsp raita masala or to taste
• big splash of water (a few tablespoons)

Other

• 1/4 cup brown rice

Garnish

• cilantro
• fresh squeeze of lemon

Instructions

• Cook the brown rice: Rinse the rice and cook the rice in about 1.5 cups of water until tender, in a rice cooker.
• Prepare the lentils: Rinse the lentils thoroughly. Combine them with water, onion, tomato, turmeric, hing, chili powder, coriander, garlic powder, and salt in your instapot. Turn the settings of your instapot to pressure cooker on high for 10-12 minutes. (Or, just use a regular pressure cooker).
• Make the raita: In a bowl, mix yogurt with chopped cucumber, chopped tomatoes, raita masala, black salt, and pepper. Add a splash of water to adjust the consistency. Chill until serving.
• Assemble and serve: Serve the lentil soup with a side of brown rice and the chilled raita. Garnish with cilantro or a squeeze of lemon if desired. Enjoy!

Notes

1. Feel free to use an old school pressure cooker instead of an instapot! Or, simply boil your lentils in a pot covered with a lid on your stove top. But, keep in mind that boiling on a stove top will take much longer – probably closer to 30 minutes or more for the lentils to soften.
2. This is a very basic lentil soup! If you want more richness or spice, you can adjust the spice quantities to your liking. For example, I think you could double the kashmiri chili powder, garlic, coriander powder, cumin powder, garam masala, and mango powder for a bigger kick!
3. Fresh garlic, fresh ginger, and jalapeno could be great additions to this recipe as well.
4. You could serve with achaar or green chilies soaked in vinegar for more spice.

Course Main Course

Cuisine Indian