Fijian-Indian Lentil Dhal Soup with Toasted Cumin

By AislePrompt Editorial · Published 2026-06-10 · Updated 2026-06-10

A hearty, spiced Fijian-Indian dhal soup featuring red lentils simmered with toasted cumin and garnished with fresh coriander. This Indian-inspired vegan recipe (gluten free), ready in about 40 minutes, pairs red lentils (masoor dal), rinsed, water, vegetable oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup red lentils (masoor dal), rinsed
• 4 cups water
• 2 tbsp vegetable oil
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1 medium (150 g) onion, finely diced
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 green chili, finely chopped
• 1 tsp turmeric powder
• 1.5 tsp salt
• 2 tbsp fresh lemon juice
• 1/4 cup fresh coriander leaves, chopped

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Instructions

1. Step 1: Rinse 1 cup red lentils under cold water until water runs clear. Drain well.
2. Step 2: In a large saucepan, combine the rinsed lentils with 4 cups water and 1 tsp turmeric powder. Bring to a boil, then reduce to a simmer and cook uncovered for 20 minutes until lentils are soft and breaking apart.
3. Step 3: While lentils cook, heat 2 tbsp vegetable oil in a small skillet over medium heat. Add 1 tsp mustard seeds and 1 tsp cumin seeds; toast for 30 seconds until seeds begin to pop and become fragrant.
4. Step 4: Add 1 medium finely diced onion, 3 minced garlic cloves, 1 tbsp grated fresh ginger, and 1 finely chopped green chili to the skillet. Sauté for 5-6 minutes until onion is golden and soft.
5. Step 5: Stir the sautéed onion mixture into the cooked lentils along with 1.5 tsp salt. Simmer for an additional 5 minutes to blend flavors.
6. Step 6: Remove from heat and stir in 2 tbsp fresh lemon juice.
7. Step 7: Ladle the dhal soup into bowls and garnish each with 1/4 cup chopped fresh coriander leaves before serving.