Easy Indian Toor Dal Soup

Ingredients

• 45 ml (3 tablespoons)olive oil
• 1onion, chopped
• 2.5 cm (1 inch)piece of ginger, grated
• 2 clovesgarlic, minced
• 3carrots, diced
• ½ teaspoonturmeric powder
• ½ teaspooncoriander powder
• 1 teaspooncumin powder
• 946 ml (4 cups)vegetable broth
• 300 g (1½ cups)yellow split pigeon peas (toor dal), or red lentils
• to tastesalt and pepper
• juice of ½ lemonlemon juice
• to garnishpumpkin seeds
• to garnishfresh herbs, such as coriander

Instructions

1. 1

   Cook the aromatics

   Heat the oil in a deep pan over high heat. Add the onion, ginger and garlic once the oil is hot, then cook for 2 to 3 minutes, until the onion is translucent and the raw smell of the ginger and garlic has gone.

2. 2

   Add vegetables and spices

   Reduce the heat to medium. Add the carrots, turmeric, coriander and cumin, and stir to combine.

3. 3

   Simmer the dal

   Cook for a few minutes, then pour in the broth and add the peas. Bring to the boil over high heat, cover, and simmer over low heat for 20 to 25 minutes, or until the peas are thoroughly cooked.

4. 4

   Blend until smooth

   Use a stick blender to purée the mixture until completely smooth.

5. 5

   Season and serve

   Season with salt and pepper, then stir in the lemon juice. Serve with pumpkin seeds and fresh herbs, if desired.

What is toor dal?

Toor dal is a lentil dish made with split pigeon peas, a staple in many Indian meals. This version turns the legumes into a smooth, soup-like stew with carrots, aromatics and spices.

The peas bring a nutty flavour and creamy texture when cooked and blended. Lemon juice adds a bright, tangy finish that balances the warming spices.

Nutrition and macros by portion

The nutrition label shows one serving as written: 321 calories, 13g protein, 44g carbs, 12g fat.

The split pigeon peas and carrots provide most of the carbohydrates, while the peas also contribute protein. Olive oil supplies much of the fat; serve a portion with a fresh salad or extra vegetables for a more varied plate.

The key ingredients

Split pigeon peas: Toor dal gives the soup its characteristic flavour and body. Red lentils are listed as an alternative, though they may soften and cook differently.

Aromatics and spices: Onion, ginger and garlic build the savoury base, while turmeric, coriander and cumin bring warmth. Add them with the carrots so they mix evenly through the pan.

Building the flavour

Aromatics first: Cook the onion, ginger and garlic for 2 to 3 minutes, until the onion is translucent and the raw smell has gone. Keep them moving if they begin to catch.

Spices next: Stir the spice powders with the carrots before adding the liquid. This helps distribute them throughout the dal.

Getting the texture right

Tender peas: Simmer covered over low heat for 20 to 25 minutes, checking that the peas are thoroughly cooked before blending. If they are still firm, continue cooking until tender.

Smooth finish: Blend the mixture completely with a stick blender, taking care with the hot liquid. The recipe is designed to be served as a smooth soup-like stew.

Timing the simmer

Once the broth and peas come to the boil, lower the heat and cover the pan. The peas need 20 to 25 minutes at a gentle simmer to cook through.

The stated total time is 35 minutes, so have the vegetables chopped and the spices measured before you start. Check the peas for tenderness rather than relying on the clock alone.

Finishing and serving

Lemon: Stir in the juice after blending and seasoning, so its tangy flavour remains distinct. Adjust the salt and pepper to taste.

Garnishes: Pumpkin seeds add a little crunch, while fresh coriander or other fresh herbs bring a fresh contrast. Serve the dal on its own or with bread or rice for a more substantial meal.

Recipe notes & tips

• Chop the onion and carrots before heating the oil so the aromatics do not cook for longer than intended.
• Stir the spices through the carrots before adding the broth to help spread their flavour.
• Keep the covered pan at a gentle simmer while the peas cook.
• Check that the peas are thoroughly tender before blending.
• Blend carefully, as hot liquid can splash.
• Add the lemon juice after blending, then adjust the seasoning to taste.

Variations

• Use red lentils: Swap them for the split pigeon peas, keeping in mind that they may cook at a different rate.
• Change the garnish: Use another fresh herb in place of coriander.
• Add extra lemon: Stir in a little more juice for a tangier finish.
• Make it chunkier: Blend for less time if you prefer some texture.
• Serve with rice: Add cooked rice alongside for a more filling meal.

Common mistakes to avoid

• Scorching the aromatics: Keep an eye on the pan and cook only until the onion is translucent and the raw smell has gone.
• Adding spices too late: Stir them with the carrots before pouring in the broth.
• Rushing the simmer: Wait until the peas are thoroughly cooked before blending.
• Blending while the peas are firm: Check tenderness first, then continue simmering if needed.
• Skipping the final seasoning: Taste after blending and adjust the salt, pepper and lemon juice.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally; loosen the dal with a little water or broth if it has thickened.

Frequently asked questions