Brown Lentil Soup with Broccoli, Turmeric, Fenugreek seeds and black pepper. Warming Winter Dal with veggies and fenugreek for healing and detox. Vegan Gluten-free Soy-free Recipe.
If you haven’t noticed yet, we love Indian brown lentils over here. Dals can be made in several ways with the lentils and different spices, a combination of lentils, pulses, veggies and such.
This soup came about from my Sri lankan Lentil Coconut curry. The fenugreek seeds add a complex flavor to the soup. Fenugreek seeds are also known to help digestion, slow down absorption of sugar, and reduce inflammation. The whole seeds and ground up with black pepper, turmeric, coriander and cinnamon and used to flavor the soup. Cook lentils of choice and add the spices and veggies and simmer. Warming, pleasing and so good. Make this Dal Soup and serve as is with crackers, flatbread, or over rice or other cooked grains.
There are probably 200 recipes of some kind of Lentil soup or Dal on the blog. Pulses for the win! From the recent recipes, try the Chana Dal Veggie Soup, Lentil Chard Dal, arestaurant style Punjabi Dal Fry (video recipe). Mom’s Sabut Masoor – or Brown Lentil Soup. Make the dal into a meal by cooking grains with it like this Brown Rice and Lentil soup, or Mung Bean Brown rice Kitchari. Often the different lentils and beans can be used interchangeably for variation (adjust water and cooking time depending on the lentil or bean). Brown or Green Lentils and whole green Mung beans can be used interchangeably without much change in cook time. Split peas, Chana Dal, Toor Dal substitute each other easily. Red lentils can be subbed with petite yellow lentils- Moong Dal(will take 5 -10 mins longer).
If you make this soup or any other from the blog, do tag me on social media (Instagram) or comment below. I love to hear your experiences!
Note: Fenugreek in large amounts (supplements, capsules) might have side effect of inducing labor in pregnant women. In food it is used in very low amounts for flavor. Please consult your doctor for safe amounts for you if you are pregnant.
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Brown Lentil Soup with Broccoli, Fenugreek & Black Pepper
Ingredients
- 1/2 cup (96 g) lentils wash and soak for 10 mins
- 2 cups (500 g) water
- 1 tsp oil
- 1/2 tsp (0.5 tsp) mustard seeds
- 1/2 (0.5 ) medium red onion chopped
- 3 cloves of garlic chopped
- 1 hot green chile like Serrano chopped
- 1/2 tsp (0.5 tsp) coriander powder or seeds
- 1/2 tsp (0.5 tsp) black peppercorns or use 1/2 tsp freshly ground black pepper
- 1/3 tsp (0.33 tsp) fenugreek seeds or powder
- 1/4 (0.25 ) or more tsp cayenne
- 1/4 tsp (0.25 tsp) cinnamon
- 1/2 to 1 tsp turmeric
- 1/2 (0.5 ) green bell pepper chopped small
- 1 large tomato chopped
- 1/2 tsp (0.5 tsp) or more salt
- 3/4 cup (177.44 g) small florets of broccoli
- cilantro and lemon for garnish
Instructions
- Cook the lentils: Drain the lentils that have been soaking, and add to a pressure cooker/Instant Pot or Saucepan with water.
- Pressure Cook: Close the lid and cook for 11 to 12 minutes at high pressure setting. (Or 2 whistles over high heat, them simmer for 8 minutes over low heat). Let the pressure release naturally.
- Saucepan: Partially cover and cook over medium heat for 20 minutes. Reduce heat to medium-low and simmer for 10 minutes, or until tender.
- Meanwhile, heat oil in a skillet over medium heat. When hot, add mustard seeds and wait for them to start sputtering. (A few seconds if the oil is hot enough).
- Add onion, garlic, chile and cook until translucent. About 5 minutes. Stir occasionally.
- Meanwhile, grind all the spices together in a small blender, spice grinder or mortar and pestle. Add to the skillet. Mix and cook for a minute.
- Add tomatoes and bell pepper and a splash of water and cook until tomatoes are tender. 4 to 5 mins.
- Add this to the simmering lentils. Use a bit of water to swirl around on the skillet to pick up any leftover spices and add to the simmering lentils. (Alternatively, if you have cooked lentils, add the lentils to the skillet. Add water if needed to adjust consistency).
- Add salt and broccoli and bring to a boil over medium heat. Continue to cook for 2-3 mins. Taste and adjust salt and heat. Add more water if needed or simmer longer for desired consistency. Cover and let sit for another 2 mins before serving. Garnish with cilantro and lemon if needed. I also often use coconut shreds and cayenne/pepper flakes for garnish. Serve as soup or over rice/quinoa.
Video
Notes
Nutrition
Holiday Season and Giving Tuesday today. That means this month we will feature some of the awesome work done by Amazing People. Every year we support some fabulous organizations with the blog and book earnings.
One of the organizations wer are starting to support this year through HAI is BAWS Nepal. They are a small organization working to help animals esp street dogs and cats and also educate people about living in harmony with them.
Another organization we are supporting this year through HAI, is WRRC Bangalore. Working to make larger sanctuary areas and raising funds to rescue and rehab temple and circus elephants, who after decades(40 to 50 years) of living in tiny windowless enclosures, constant abuse, torture, and long working hours at temples and circuses, are finally seeing freedom. Its so amazing to see their eyes not filled with fear anymore.
Locally, we support some animal rescues, dog rescues esp Old Dog Haven, who rescue and provide happy and restful refuge to senior pets. Also, local vegan business Seattle Cookie Counter is currently raising funds to keep their shop open. Vegan shops mean easier choices to be able to eat anything in that shop and support vegan people and a vegan company!
Happy Holidays!
Mary Syrenne says
November 29, 2016 at 6:20 pmI just wanted to say thank you for your thoughtful posts and seriously damn delicious recipes!
Richa says
December 1, 2016 at 10:33 amThank you Mary.
Brian Nevin says
November 30, 2016 at 5:41 pmI just read a post on Dr. Mercola’s site re: how best to cook broccoli. Steam it, and no more than 4 minutes. If you are going to boil it, no more than thirty seconds. Why? Important chemical processes will be destroyed, and the broccoli will be less nutritious (concerning sulphur content, at least). May I suggest adding lightly steamed broccoli to the soup. (Oh, and nuking it isn’t great either, so that creates an issue for reheating leftovers.) Isn’t it all so very frustrating?
Emily says
December 2, 2016 at 10:56 amAnother fabulous Soup. It tasted amazing and perfect for today’s cold evening. I am falling in love with all these lentil soups and Dals.
Richa says
December 2, 2016 at 11:30 amAwesome!
Amy says
December 4, 2016 at 4:19 pmThis sounds great! I already have some fenugreek that I’ve been trying to figure out how to use up.
Shannon says
December 5, 2016 at 3:35 pmI made this for dinner today – a double batch, with quadruple broccoli :). It was phenomenal. We both loved it. Thank you!
Shannon says
December 5, 2016 at 3:36 pm(Also, it was actually even more beautiful than the already great looking photos!)
Richa says
December 5, 2016 at 4:17 pmAwesome!!
Laura Sanders says
December 8, 2016 at 11:48 amMade this the other night and it was soooo tasty. Richa, when are you bringing out the next book? I love your recipes!!!
Richa says
January 21, 2017 at 8:57 pmAwesome! It isnt listed yet, but will be out this fall. You can sign up here to get updates about preorder and such. http://www.veganricha.com/vegan-richas-everyday-kitchen
Jon and Katie says
January 21, 2017 at 6:41 pmI couldn’t find Fenugreek at my local grocery store, so I made this dish without it. OMG!!! It was delicious.
Richa says
May 9, 2017 at 5:18 pmGreat!
Debbie says
September 12, 2017 at 4:38 pmThis looks so good! Your recipes have so much flavor. I haven’t tried one I didn’t like.
I have a question. In the directions #8 says to add the ingredients in the skillet to the simmering lentils. Does this mean adding it to the lentils as they are cooking in the saucepan?
Can’t wait to try this recipe. Thanks!
Mary says
September 13, 2017 at 5:58 pmMade this this evening with tomato from my garden served as more of a stew over local wild rice. FANTASTIC! Next time I will double the recipe!
Katie C says
September 30, 2017 at 5:16 pmI just made a batch of this for breakfast this morning (after seeing the recipe on my Facebook feed) and it was AMAZING! I used Jalapeno instead of Serrano and just added about 1/2 a cup more water near the end with the broccoli. Ate it as is, no rice or anything, and I’m so happy that I tried it. Will definitely be adding this to my “go to” list 😉
Beth W says
December 10, 2017 at 7:32 amDelicious spice combination, used lacinato kale instead of broccoli and served with quinoa…
Richa says
December 10, 2017 at 11:29 amyumm!
Courtney says
March 18, 2018 at 2:02 pmHave made this multiple times, with and without tomatoes; always fantastic! Thank you for this new staple to my diet!
Richa says
March 18, 2018 at 2:05 pmawesome!
Erin says
July 29, 2018 at 10:00 pmI made this for the first time today and it was amazing! I didn’t use too much water, just used splashes now and then to make it more of a curry consistency rather than a soup. Paired with quinoa. Adding this to my rotation for sure! (Along with many of your recipes Richa! So far every recipe of yours that I’ve made have all been delicious)
Richa says
July 29, 2018 at 10:03 pmAwesome!
Logan says
November 12, 2019 at 3:50 pmI just took my first bite and couldn’t wait to comment! What an INCREDIBLE soup. Temps just hit below freezing in my area, and this soul-warming soup is just what I needed. Love the spice profile, and love that it uses minimal oil! And on top of that, it’s easy to throw together from pantry ingredients and leftover veggies?! I’ll be remaking this one for sure.
Richa says
November 12, 2019 at 5:16 pmAwsome! i love the warming spice profile too!