Punjabi-Style Spiced Lentil Soup with Tamarind

By AislePrompt Editorial · Published 2026-07-02 · Updated 2026-07-02

A hearty lentil soup rich with tangy tamarind and earthy spices, inspired by Northern Punjab flavors perfect for a comforting meal. This Indian-inspired soup recipe (vegetarian, gluten free), ready in about 50 minutes, pairs red lentils (masoor dal), water, tamarind paste 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)
• 4 cups water
• 2 tbsp tamarind paste
• 1 medium, finely chopped onion
• 1 large, diced tomato
• 3, minced garlic cloves
• 1 tbsp grated ginger
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp red chili powder
• 1/2 tsp turmeric powder
• 1 tsp mustard seeds
• 2 tbsp vegetable oil
• 1 1/2 tsp salt
• 1/4 cup chopped for garnish fresh cilantro

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Instructions

1. Step 1: Rinse 1 cup red lentils under cold water until water runs clear. In a large pot, combine lentils with 4 cups water and bring to a boil over medium-high heat. Reduce heat and simmer for 20 minutes until lentils are soft.
2. Step 2: Meanwhile, heat 2 tbsp vegetable oil in a skillet over medium heat. Add 1 tsp mustard seeds and toast until they begin to pop, about 30 seconds.
3. Step 3: Add 1 medium finely chopped onion, 3 minced garlic cloves, and 1 tbsp grated ginger to the skillet. Sauté for 5 minutes until the onions are translucent and fragrant.
4. Step 4: Stir in 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp red chili powder, and 1/2 tsp turmeric powder; cook for another minute until spices release their aroma.
5. Step 5: Add 1 large diced tomato and cook for 3 minutes until softened. Transfer this spice mixture into the pot with lentils.
6. Step 6: Stir in 2 tbsp tamarind paste and 1 1/2 tsp salt, simmer the soup for another 10 minutes, stirring occasionally until the flavors meld and soup thickens slightly.
7. Step 7: Serve hot garnished with 1/4 cup chopped fresh cilantro, offering a bright herbal contrast to the tangy broth.