There is nothing more welcoming than a steaming bowl of soup at the end of the day. This ultra-comforting, Indian-inspired toor dal recipe features the nuttiness of split pigeon peas, sweet warmth of ginger and mild spices, and a squeeze of fresh lemon juice to balance out all of the flavors.
This toor dal recipe is bursting with flavor and packed with nutrients! The nutrients in toor dal feature protein, fiber, good carbohydrates, and more. This recipe is adapted from the Indian toor dal soup with turmeric in the Heavenly Vegan Dals & Curries cookbook by Rakhee Yadav.
This recipe is a special one because it is Indian inspired and uses a special ingredient: yellow split peas (also known as pigeon peas or toor dal). This flavorful soup also features health-promoting ingredients like carrots, ginger, turmeric, and garlic. Whether it’s flu season or just one of those times when you feel a bit run down, this heavenly soup will hit all the right spots.
With a thick and creamy texture, this vegan dal recipe is the perfect way to end a busy, stressful day. Serve it with toasted bread smeared with some vegan butter and treat yourself. This is a moment to unwind and enjoy, slow down and disconnect.
This Indian stew is so dreamy! This recipe is simple and quick but so yummy and delicious at the same time. All of the spices work together to create a fantastic aroma, and you can leave the stew semi-pureed or blend it to be as silky smooth as you’d like. Here are more reasons why we love it:
You can expect this toor dal recipe to be:
You can find pigeon peas canned or dried. This recipe uses split pigeon peas which have a unique nutty flavor and takes about 30 minutes to cook. If you can’t find split pigeon peas, don’t worry. Red lentils can be used instead! Here are more reasons why we love the mighty pigeon pea:
This recipe is also:
Step 1: Cook the onion, ginger, and garlic, carrot and spices together in a large Dutch oven or other heavy pot.
Step 2: Add the broth and the pigeon peas and bring to a boil. Cook the pigeon peas over low heat until they are soft. Then use an immersion blender to puree everything until completely smooth.
You can also use a high-speed blender, but make sure the soup is completely cooled before blending it. Feel free to leave it semi-pureed if you like a little texture in your stew! Add a little bit of water to thin it out if it’s too thick.
Step 3: Season with salt and pepper and mix in the lemon juice. Serve with garnishes as desired. Simple, quick and delicious!
It’s so silky, gorgeous and aromatic once complete. Look at that vibrant orange the turmeric gives the stew!
When it comes to toppings, the sky is the limit. Get creative and choose what works for you! This toor dal recipe calls for pumpkin seeds and fresh herbs, but you can also garnish with diced and roasted potatoes if you’d like! Here’s how to do it:
We covered the nutritional benefits of pigeon peas above, but here’s another reason this vegan dal recipe is so healthy: turmeric! Turmeric is a spice that has been around for ages, and is touted for its amazing anti-inflammatory properties (and even anti-cancer properties).
Turmeric (or Curcuma) is a plant related to ginger, and it has been used in Indian cuisine and medicine for thousands of years. It’s also a favorite of ayurvedic medicine, and it’s been known to be used in India to dye fabrics thanks to its super intense color. This is an excellent example of sustainability! Turmeric can be used in cooking, as a healing supplement and for naturally dyeing your clothing. Pretty cool, right?
Apart from its fantastic color, this spice has some true superpowers! It’s an amazing antioxidant and can have the same effects (or better!) as over the counter anti-inflammatory medications. Dr. Michael Greger, author of the New York Times bestselling book How Not to Die and founder of NutritionFacts.org, recommends incorporating turmeric into your diet every day.
Indian food captivates many of us in a very special way. Its colors, aromas, deep flavors, and simplicity gives it that amazing touch and takes us somewhere unique and beautiful every time we savor it. India has so many different regions, and each one has its own amazing cuisine, although they all have something in common.
Indian food is also incredibly vegan-friendly. Many fantastic Indian dishes are legume-based, full of vegetables and spices, and use coconut milk instead of dairy. There is a huge array of dahls, curries, naans, and pakoras to choose from. Just watch out for ghee!
Next time you’re struggling to find a vegan restaurant or vegan take-out, try finding your nearest Indian place. They will like have many vegan-friendly options!
Heavenly Vegan Dals & Curries is a stunning book! There are lots of beautifully photographed plant-based Indian recipes created by passionate vegetarian Rahkee Yadav. Currys and dals are so easy to make and such a great way to incorporate veggies and legumes into your diet.
Rahkee Yadav is a cook, born and raised in India, who decided to put all her childhood cooking experience to good use. She manages to simplify all her favorite Indian dishes and make them entirely vegan and uber healthy. With beautiful photos and carefully crafted recipes, this book is one to hold on to.
Why not give it to someone as a gift? Giving vegan cookbooks to your loved ones is a great way to spread the word and practice some indirect activism. Once people realize vegan food can be delicious and uncomplicated, they will open up to the possibility of making it a lifestyle.
This vegan Indian toor dal soup recipe is reprinted with permission from Heavenly Vegan Dals & Curries by Rakhee Yadav, Page Street Publishing Co. 2019. Article written by Beatriz Buono-Core and edited by Rachel Lessenden. Photos by Amanda McGillicuddy for World of Vegan, all rights reserved.
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This soup looks so delicious and comforting
Carrot soup is full of goodness!
This soup is the best! I’m a huge fan of carrots and this soup is very satisfying. Mmmm!
This is such a comforting dish! Thank you.
Nothing says health like this soup! So delicious!
Such a comforting and invigorating soup recipe!
This is pretty different from the recipes I usually make but it was SO good! Highly recommend!
Not only beautiful (the color!), but also super creamy, luscious tasting soup! I love how warm and comforting it is and it’s perfect when you have company coming over. This recipe will knock their socks off!
We love soup and this was a winner. Healthy and flavorful!
I made this for my husband and we both loved it! So healthy, flavorful, and warming. We’ll definitely be making it again!