Sharing my version of the amazing Whole Foods red lentil dal soup, which is one of my very favorites. It’s gluten-free, dairy free, and a plant-based source of protein and nutrients.
Hi friends! How’s the week going so far? I’m in content creation mode for something new I’m working on and doing the usual school and sports scramble with the crew. Fall is officially in the air (jk it’s going to be like 100 here until November) but I like the pretend with a cozy bowl of soup.
I have a mental list of quick grab-and-go meals that I can swoop in a pinch, are healthy, and that I really enjoy. Thankfully, Tucson has a lot of amazing healthy restaurants, which makes it pretty easy. If I find myself in a bind and hangry in between picking up kids and running errands, it’s nice to know I have some faves I can easily pick up.
Whole Foods Red Lentil Dal Soup (copycat recipe)
This is one of my favorite easy healthy pickup meal options. I’ve had this lentil soup so many times this fall season already, I knew I needed to try to recreate it at home. The result is a super hearty, flavorful soup, with lots of nutrients, and is great with a large salad for lunch. It also freezes beautifully.
Here’s the recipe if you’d like to give it a try!
Ingredients:
One yellow onion, diced
2 carrots, peeled and chopped
2 ribs of celery, diced
3-4 cloves of garlic
1 knob of ginger, peeled and grated
2 cups dried red lentils, rinsed
1 can diced tomatoes
32 oz vegetable broth
Juice of 1 lime
Good pinch of cinnamon
1/2 teaspoon cumin
1 teaspoon curry powder
Turmeric
1/2 bag of spinach
1 can coconut milk
Salt and pepper
Instructions:
Step One
In the Instant Pot on saute setting, saute the onion, carrots, garlic, and celery for 2-3 minutes in olive oil, until softened and fragrant. Add in the tomatoes, ginger, lentils, and spices. Season well with salt and pepper.
Step two
Stir in the broth, seal the lid, and cook on soup setting for 20 minutes.
Step three
Allow the pressure to release naturally, and then stir in the lime juice, spinach, and coconut milk. Taste and adjust seasonings before serving. Top with some dairy-free yogurt and cilantro if you’d like!
Note: Allow to cool completely before storing in the fridge or freezer.
Here’s the full recipe. Please let me know if you decide to give it a whirl!
Whole Foods Red Lentil Dal Soup (copycat recipe)
A delicious and hearty vegan soup that’s packed with protein and nutrients.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6–8 servings 1x
One yellow onion, diced
2 carrots, peeled and chopped
2 ribs of celery, diced
3–4 cloves of garlic
1 knob of ginger, peeled and grated
2 cups dried red lentils, rinsed
1 can diced tomatoes
32 oz vegetable broth
Juice of 1 lime
Good pinch of cinnamon
1/2 teaspoon cumin
1 teaspoon curry powder
1/2 teaspoon turmeric
1/2 bag of spinach
1 can coconut milk
Salt and pepper
Cayenne if desired
In the Instant Pot on saute setting, saute the onion, carrots, garlic, and celery for 2-3 minutes in olive oil, until softened and fragrant. Add in the tomatoes, ginger, lentils, and spices. Season well with salt and pepper.
Stir in the broth, seal the lid, and cook on soup setting for 20 minutes.
Allow the pressure to release naturally, and then stir in the lime juice, spinach, and coconut milk. Taste and adjust seasonings before serving. Top with some dairy-free yogurt and cilantro if you’d like!
Notes
You can definitely make this on the stovetop. Just bring up to a boil, then reduce the heat and cover. Cook at a low simmer for around 45 minutes or until the lentils are cooked and soft. Then add the coconut milk, lime juice, and serve with desired toppings.
Have a wonderful day and I’ll see ya soon!
xo
Gina
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