Experience the wholesome delight of Nutrition with this Dal Soup Recipe For Weight Loss. Welcome to our delicious Dal Soup recipe, a perfect addition to your weight loss journey. Packed with flavor and nutrition, this soup is not only satisfying but also supports your health goals.

dal soup

Ingredients for Dal Soup

  1. 1 cup yellow lentils (dal)
  2. 1 large onion, finely chopped
  3. 2 tomatoes, diced
  4. 3 cloves garlic, minced
  5. 1inch ginger, grated
  6. 1 teaspoon cumin seeds
  7. 1 teaspoon turmeric powder
  8. 1 teaspoon coriander powder
  9. 1/2 teaspoon red chili powder
  10. Salt to taste
  11. 1 tablespoon mustard oil
  12. 4 cups water
  13. Fresh coriander leaves for garnish

Serving Size &Cooking Time

Serves : 4 Preparation Time 15 minutes
Cooking Time : 30 minutes

Macros Information

Calories : per serving 150 kcal
Protein : 10g
Carbohydrates : 25g
Fat : 2g

Stepwise Cooking Instructions

  1. Rinse the lentils thoroughly and set them aside.
  2. In a pot, heat oil over medium heat. Add cumin seeds and let them splutter.
  3. Add chopped onions, minced garlic, and grated ginger. Sauté until the onions are golden brown.
  4. Stir in diced tomatoes and cook until they are soft and pulpy.
  5. Add turmeric powder, coriander powder, red chili powder, and salt. Mix well.
  6. Add the rinsed lentils to the pot and sauté for a couple of minutes.
  7. Pour in 4 cups of water and bring the mixture to a boil. Reduce the heat to a simmer and cover the pot.
  8. Let the soup cook for about 2530 minutes or until the lentils are tender.
  9. Garnish with fresh coriander leaves before serving.

Nutritional Benefits

High in protein Supports muscle maintenance and repair. Low in calories Ideal for weight loss diets. Rich in fiber Promotes a feeling of fullness, aiding in weight management. Turmeric Contains curcumin, known for its antiinflammatory properties.


Iron: Essential for oxygen transport in the body. Vitamin C: Boosts immunity and enhances iron absorption. Enjoy this Dal Soup as a nutritious and flavorful addition to your weight loss journey. Incorporate it into your meal plan for a satisfying and wholesome experience!

Weight Loss related Tips while Cooking Dal Soup

When embarking on a weight loss journey, every meal counts, and our Dal Soup recipe is a fantastic addition to your healthy eating plan. Here are some weight lossrelated tips to maximize the benefits while cooking this nutritious soup:

  1. Portion Control: While Dal Soup is a lowcalorie option, it's essential to be mindful of portion sizes. Stick to recommended serving sizes to avoid unnecessary calorie intake. This way, you can enjoy the flavors without compromising your weight loss goals.
  2. Use Mustard Oil : Although cold pressed mustard oil is a healthy fat, it's still caloriedense. Use it sparingly in the recipe to maintain the soup's nutritional integrity without adding excess calories. A little goes a long way in enhancing the flavors.
  3. Incorporate Lean Protein: Lentils are an excellent source of plantbased protein, making Dal Soup a satisfying and filling option. Protein helps control hunger and supports muscle maintenance, crucial for weight loss. Ensure your diet includes a balance of proteinrich foods.
  4. Choose Whole Ingredients: Opt for whole, unprocessed ingredients when making Dal Soup. Whole foods are nutrientdense, providing essential vitamins, minerals, and fiber. This promotes satiety and aids in weight management by reducing overall calorie consumption.
  5. Experiment with Spices: Spices not only add flavor but can also boost metabolism. Turmeric, present in this recipe, contains curcumin, known for its potential antiinflammatory and metabolismboosting properties. Experiment with spices to find a blend that suits your taste while supporting your weight loss efforts.
  6. Mindful Eating Practices: Practice mindful eating while enjoying your Dal Soup. Slow down, savor each bite, and pay attention to your body's hunger and fullness cues. This helps prevent overeating and promotes a healthier relationship with food.

Why Dal Soup is Good for Weight Loss

Dal Soup is an excellent choice for individuals focusing on weight loss for several reasons:

  1. Low in Calories: With a careful selection of ingredients and portion control, Dal Soup can be a lowcalorie, nutrientdense option. This makes it suitable for those aiming to create a calorie deficit for weight loss.
  2. Rich in Protein: Lentils, the main ingredient in Dal Soup, are a fantastic source of plantbased protein. Protein is essential for maintaining and building lean muscle mass, which is crucial for an effective weight loss journey. A proteinrich diet also helps control appetite and promotes a feeling of fullness.
  3. High in Fiber: Fiber is known for promoting satiety, and lentils are a great source of dietary fiber. Consuming fiberrich foods can help you feel full for longer periods, reducing the likelihood of snacking on highcalorie foods between meals.
  4. Balanced Macronutrients: Dal Soup provides a wellbalanced combination of macronutrients, including carbohydrates, protein, and healthy fats. This balance supports overall nutritional needs and helps maintain steady energy levels throughout the day.
  5. NutrientDense Ingredients: The recipe incorporates nutrientdense ingredients like tomatoes, onions, and spices, each contributing essential vitamins and minerals. These nutrients play a role in supporting overall health and wellbeing during a weight loss journey.
  6. Versatility for Dietary Preferences: Dal Soup is versatile and can be adapted to various dietary preferences, including vegetarian and vegan diets. This adaptability makes it a suitable option for a diverse range of individuals with different eating habits.

Recipe FAQs of Dal Soup

  1. Can I use different types of lentils for this recipe?
    Yes, you can experiment with various lentil varieties like green lentils, brown lentils, or a mix of lentils for a unique flavor and texture.
  2. Is Dal Soup suitable for a vegan diet?
    Absolutely! This recipe is entirely plantbased, making it suitable for individuals following a vegan or vegetarian lifestyle.
  3. Can I make a larger batch and freeze the leftovers?
    Certainly! Dal Soup freezes well. Allow it to cool completely before transferring it to airtight containers. Frozen soup can be a convenient and healthy option for quick meals.
  4. How can I adjust the spice level to my preference?
    Adjust the quantity of red chili powder according to your taste preferences. You can start with a smaller amount and add more later if needed.
  5. Is Dal Soup recommended for a weight loss diet?
    Yes, Dal Soup is an excellent choice for those aiming to lose weight. It's low in calories, rich in protein and fiber, and provides a satisfying and nutritious meal.
  6. Can I add vegetables to enhance the nutritional content?
    Absolutely! Feel free to add vegetables like spinach, carrots, or bell peppers for added nutrients and flavor. Incorporate this Dal Soup into your weight loss journey with confidence, knowing that it not only supports your goals but also provides a tasty and satisfying addition to your healthy eating plan.

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