Delicious Gluten-Free Lentil Soup Recipe for All Seasons

Welcome, food enthusiasts! Today I’m thrilled to share with you one of my all-time favorite recipes – Healthy Dhal – Gluten Free Lentil Soup Recipe. This soup is not only perfect for those who follow a gluten-free and dairy-free diet, but it’s also packed with all the nutritious benefits of lentils that will take your taste buds on a flavorful journey without worrying about indulging in unhealthy calories.

Dal or dhal is an Indian term that refers to lentils cooked into a thick, soupy stew-like consistency. The lentils used in this recipe are dried red lentils, which makes this healthy dahl one great option for those seeking a high-protein, low-calorie meal. This vegan gluten-free lentil soup has the perfect balance of warming spices like curry powder, garam masala, cumin seed and sweet paprika with creamy coconut milk to create a delicious and nutritious soup that’s simply irresistible.

Whether you enjoy this soup alone or pair it up with your favorite salad or bread, rest assured that each bite will be filled with a creamy richness that’s sure to warm your body up and satisfy all your cravings. So let’s get ready and kick start our cooking adventure!

Why You’ll Love This Recipe

Healthy Dhal – Gluten Free Lentil Soup
Healthy Dhal – Gluten Free Lentil Soup

I know you’re looking for ways to eat healthier without sacrificing taste, and that’s why I’m excited to share my healthy dhal recipe with you. This gluten-free lentil soup is packed with protein and flavor, making it a great choice for anyone looking to boost their weight loss goals while enjoying a satisfying meal.

But what makes this recipe truly special is the unique blend of spices and ingredients. The combination of garam masala, cumin seeds, curry powder, and other flavorful spices creates a deliciously fragrant aroma that will make your taste buds dance in delight. And with creamy coconut milk as the base, this soup has a rich texture that will fill you up and keep you feeling full for hours.

But perhaps the best thing about this recipe is its versatility. You can adjust the spice level to your liking or even swap out some ingredients to make it your own. Plus, it’s easy to make, taking just 15 minutes of prep time and under an hour to cook, making it a quick and convenient option for busy weeknights.

So if you’re tired of boring, bland meals that don’t satisfy you, consider giving this healthy dhal recipe a try. You won’t be disappointed by the delicious blend of flavors and textures that make this soup such a winner – whether you’re following a vegan, gluten-free or dairy-free diet or simply looking to eat more healthily.

Ingredient List

 A steaming bowl of comfort food just waiting to be devoured
A steaming bowl of comfort food just waiting to be devoured

Here is a list of ingredients that you will need for this healthy Dhal recipe:

To Make Soup:

  • 1 tablespoon Olive Oil 2
  • 3 Yellow Onion 500g, Chopped
  • 2 Garlic Cloves, Finely Chopped
  • 1 cup Dried Red Lentils
  • 1 teaspoon Cumin Seeds 1
  • 1/2 teaspoon salt
  • 1 lt Water
  • 1/4 teaspoon Black Pepper

Spices needed:

  • 2 teaspoons Curry Powder
  • 1 teaspoon Sweet Paprika
  • 3/4 teaspoon Garam Masala


  • Coconut Milk, parsley or sage leaves and black sesame seeds.

This recipe is perfect for anyone who desires a gluten-free or dairy-free diet. Alternatively, If you are allergic to any of the ingredients mentioned above, don’t hesitate to use suitable substitutes that cater to your preferences.

The Recipe How-To

 Warm up your day with this hearty and wholesome lentil soup
Warm up your day with this hearty and wholesome lentil soup

Step 1: Saute the Onion and Garlic

Heat 2 Tbsp olive oil in a large pot or Dutch oven. Add 3 yellow onions diced into small pieces and cook for about 3 minutes. Stir in the 3 garlic cloves, minced until fragrant.

Tip: Sauteing onions with garlic is the foundation of many recipes so don’t be afraid to let them soften and brown.

Step 2: Add Spices

Add 1 tsp cumin seeds, 1 tsp curry powder, 1 tsp sweet paprika and 1 tsp garam masala to the pot. Cook for 1-2 minutes, stirring constantly, until the spices are fragrant.

Tip: Blooming spices in hot oil releases their full flavor that is essential in this soup recipe.

Step 3: Add Lentils and Water

Add 1 lb. dried red lentils to the pot and stir well with spices and onion mixture. Add water (about 8 cups) to the pot, bring it to boil, lower the heat to medium-low and simmer covered for about 15 minutes, or until lentils are soft.

Tip: Rinse lentils beforehand then add it to your soup gives a cleaner taste

Step 4: Add Coconut Milk and Seasoning

Add 1 cup of coconut milk, salt (2 tsp) and freshly ground black pepper (1/2 tsp) along with finely chopped fresh herbs like parsley or sage, if desired, then give it a good stir.

Tip: Coconut milk can replace cream in many recipes to achieve a creamy consistency without dairy.

Step 5: Finish

Serve hot with a squeeze of lemon juice or sprinkle with black sesame seeds. Enjoy!

Tip: Black sesame seeds add texture, nuttiness and presentation value to this healthy dhal soup recipe.

Substitutions and Variations

 You won't miss the gluten in this deliciously satisfying dhal
You won’t miss the gluten in this deliciously satisfying dhal

Hey, there food lovers! Are you ready to take your lentil soup game to the next level? If you are worried about missing out on some key ingredients or just want to experiment with different flavors, then this section is for you. Here are some possible substitutions and variations you can try with this healthy dhal recipe:

– Vegetable broth instead of water: If you want to add some extra flavor and depth to the soup, replace water with vegetable broth. This will give the soup a nice savory punch while still keeping it vegan and gluten-free.

– Green lentils instead of red lentils: While red lentils are the stars of this recipe, you can easily swap them for green lentils if that’s what you have on hand. The soup will have a slightly different texture and taste, but it will still be delicious and nutritious.

– Different spices: Although we included a flavorful blend of curry powder, garam masala, cumin seeds, sweet paprika, salt and black pepper in the recipe, feel free to adjust the spice levels or use your preferred spices. Adding chopped fresh herbs like parsley or sage could also lend an exciting dimension to the soup flavor.

– Coconut cream instead of coconut milk: If you want a creamier soup or just crave more coconut flavor ,you can use coconut cream instead of coconut milk. Just bear in mind that cream has higher fat content and may make your dish richer than using coconut milk.

– Add some veggies: You can include some chopped carrots, frozen spinach or sweet potatoes toward the end of cooking this dhal recipe to add more layers to your healthy meal without compromising quality.

There you have it! Some ways to customize your lentil soup so that it tastes exactly how YOU want it .Feel free to experiment with different combinations and see which variations work best for you. Remember that cooking is all about being creative and enjoying every step of the process. Happy cooking!

Serving and Pairing

 This soup is like a hug in a bowl for your taste buds
This soup is like a hug in a bowl for your taste buds

A hearty bowl of lentil soup is a satisfying meal all on its own, but you can add some extra flair to your healthy dhal with creative serving and pairing options.

For a simple yet flavorful presentation, top individual servings of the soup with a few sprigs of fresh parsley or sage and a sprinkle of black sesame seeds. The contrast between the crunchy seeds and the creamy-spiced vegan soup is sure to excite your taste buds.

If you’re looking for a more substantial dish, serve this gluten-free lentil soup alongside some warm naan bread or fluffy basmati rice. You can also stir some baby spinach leaves into the hot soup just before serving for an added nutritional boost.

For those who love Indian flavors, consider pairing your dhal gluten-free lentil soup recipe with a side of masoor dal tadka or methi dal. These traditional Indian dishes also feature lentils as their main ingredient, making them perfect complements to your lentil-filled meal.

And don’t forget about beverages! A refreshing squeeze of lemon juice over the creamy vegan soup can brighten its flavor profile, while sipping on a cup of piping-hot chai tea can create a full-bodied sensory experience.

With so many delicious and healthy pairing options available for this easy-to-make gluten-free and dairy-free recipe dinner, it’s no wonder that red lentil soup Is loved around the world.

Make-Ahead, Storing and Reheating

 A burst of fragrant and flavorful spices make this soup truly irresistible
A burst of fragrant and flavorful spices make this soup truly irresistible

One of the great things about this healthy dhal – gluten-free lentil soup recipe is that it is easy to make ahead and store for later. This hearty and delicious soup is perfect for meal prep or when you want to have something healthy on hand for a quick lunch or dinner.

To make this soup ahead of time, simply follow the recipe instructions and allow the soup to cool completely before storing it in an airtight container in the refrigerator. This soup will keep for up to five days in the fridge, making it an excellent option for meal prepping.

To reheat the soup, gently warm it on the stove over low heat until heated through. If you find that the soup has become too thick after storing it, simply add a bit of water or vegetable stock to thin it out to your desired consistency.

If you have excess soup that you won’t be able to eat within five days, you can easily freeze it for later use. To freeze soup, allow it to cool completely before transferring it to a freezer-safe container or freezer bag. Frozen lentil soup will keep for up to three months in the freezer.

When you’re ready to eat your frozen soup, simply thaw it in the refrigerator overnight before reheating it on the stove. You may need to add a bit of water or vegetable stock if the soup has thickened during freezing.

Overall, this healthy dhal – gluten-free lentil soup recipe is an excellent option for make-ahead meal prep and easy storing and reheating. Not only is it flavorful and delicious, but it’s also incredibly convenient and perfect for busy weeknights when you don’t have time to cook from scratch.

Tips for Perfect Results

 Perfect for a cozy night in or to impress your dinner guests
Perfect for a cozy night in or to impress your dinner guests

Now that you have the ingredient list and recipe how-to for this healthy and delicious gluten-free dhal, let’s dive into some tips to ensure perfect results every time.

1. Use High-Quality Spices

Spices are the lifeblood of any good dhal recipe. You want to make sure you’re using high-quality spices to get the best flavor possible. Look for fresh spices or spice blends that don’t contain additives or fillers.

2. Don’t Overcook the Lentils

Dried red lentils cook quickly, so it’s important not to overcook them. Overcooking will result in mushy lentils that don’t hold their shape when added to the soup. To avoid this, keep a close eye on the lentils as they cook and remove them from heat once they’re tender.

3. Add Coconut Milk Last

Coconut milk is a key ingredient in this dhal recipe, but it’s important to add it last. Adding it too early can cause it to separate or curdle, which will ruin the texture and flavor of the soup.

4. Let the Soup Rest Before Serving

Once the soup is finished cooking, let it rest for a few minutes before serving. This allows the flavors to meld together and intensify, resulting in a more savory and satisfying dish.

5. Garnish with Fresh Herbs

Fresh herbs like parsley or sage are an excellent addition to any dhal recipe. They add a pop of vibrant color and fresh flavor that complements the spices and lentils perfectly.

By following these tips, you’ll end up with a delicious and healthy dhal recipe that’s sure to please your taste buds!


Now that you’ve learned how to cook this delicious and healthy dhal soup, you might be wondering about some related concerns that come up when making a recipe like this. That’s why in this section, we aim to cover frequently asked questions regarding the ingredients, the cooking process, and the health benefits of the dish. Read on to find out more FAQs and their corresponding answers.

Is lentil soup the healthiest soup?

Curious if lentil soup has any health benefits? The verdict is in: absolutely! Lentils are packed with vital minerals, protein, and have low levels of fat, while also boasting high levels of fiber. This makes lentils not only a filling food option but also great for digestive health. Don’t let their vegetarian status fool you – lentils contain 25% of the calories in protein.

Is lentil soup healthy for diet?

If you’re searching for a dinner that is both nutritious and quick, lentil soup might be just what you need. Lentils are filled with vitamins, minerals, and fiber, while containing no fat or cholesterol compared to red meat. When making lentil soup, the only decision left to make is which color lentils to use.

What is the difference between dal and lentil soup?

The word “dal” is a homonym that can refer to both legumes such as lentils and a thick purée or soup made from them. Essentially, lentil dal is nothing but a hearty lentil soup.

Are lentils safe for celiacs?

For individuals who have celiac disease or are dealing with gluten-related issues, lentils are a beneficial grain-free option as they do not contain gluten naturally.

Bottom Line

In conclusion, this healthy dhal soup recipe is a perfect addition to your meal planning for its gluten-free, dairy-free and protein-rich ingredients. It’s easy to make, and you can store it ahead of time for the week. With its creamy texture and aromatic spices, this soup is a great answer to the question of what to eat tonight. It’s versatile, and you can customize it according to your variation preferences, whether vegan or not. So go ahead and try out this recipe for a heartwarming meal that’s both nourishing and satisfying. You won’t regret it!

Healthy Dhal – Gluten Free Lentil Soup

Healthy Dhal – Gluten Free Lentil Soup Recipe

One of my first choices when it comes to eating out is always to enjoy some healthy Indian food – and in my mind this meal cannot start without a healthy dhal, an earthy, gluten free lentil soup that I am in love with. If you are looking to recreate a good replica of a restaurant’s healthy Indian recipe, this delicious gluten free dhal is for you! It’s so simple to make and yet it has a whole rainbow of flavors, coming form the mixture of amazing spices, the starchy taste of stewed lentils and the creamy coconut milk. I don’t want to tease you any longer. Here is your healthy dhal recipe!
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Prep Time 15 mins
Cook Time 35 mins
Course Soup
Cuisine Indian
Calories 1127.4 kcal


  • 1 tablespoon olive oil
  • 2 garlic cloves
  • 1/3 yellow onion
  • 500 g dried red lentils
  • 1 liter water
  • 1 teaspoon cumin seed
  • 1 teaspoon garam masala
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt (Himalayan)
  • 125 ml coconut milk

To garnish

  • 1 tablespoon black sesame seed
  • 1 sprig parsley or 1 sprig sage
  • 1 tablespoon coconut milk


  • Finely dice the garlic cloves and the onion.
  • In a large pot heat up the olive oil over medium heat and toss in the minced onion and garlic. Fry for about a minute then toss in the lentils and the cumin seeds and let them toast for a couple of minutes mixing continuously with a wooden spoon.
  • Add in ½ of the water little by little and mix well.
  • Cover the pot and let the soup simmer for 15 minutes.
  • When your healthy dhal starts to thicken, add in all the spices, mix well and pour in the remaining water.
  • Keep simmering for 20 more minutes, add in the coconut milk, cook for 5 more minutes and serve.
  • Garnish your healthy dhal as you see in the photos and enjoy!

Add Your Own Notes


Serving: 867gCalories: 1127.4kcalCarbohydrates: 157.2gProtein: 67.5gFat: 27.2gSaturated Fat: 15.1gSodium: 334.6mgFiber: 77.7gSugar: 6g
Keyword < 60 Mins, Easy, Free Of..., Healthy, Indian, Low Cholesterol, Vegetable
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