Mung Dal Lentil Curry Soup
Cozy, high in protein, no oil, and full of flavor, with minimal time in the kitchen? This Mung Dal Lentil Curry Soup is the answer.
It’s creamy without cream, rich in plant-based protein, and ready in about 45 minutes. Whether you’re meal-prepping for the week or craving something warm after a workout, this recipe gives you that “hug in a bowl” feeling while keeping your nutrition on point.
This recipe was inspired by my love for Indian-inspired comfort food.
Lentils and mung dal are the perfect duo: they cook quickly, blend beautifully, and create a satisfying texture that’s hearty yet light. This meal is also one of my go-tos on a cold evening.
You’ll need just a few pantry staples and fresh veggies to make this magic happen.
Ingredients
- Dry red, brown, or green lentils
- Dry split mung dal (soaked overnight, drained)
- Diced tomatoes or salsa
- Spinach chopped
- Diced onion
- Diced carrots and celery
- Garlic minced
- Better Than Bouillon
- Cumin
- Turmeric
- Paprika or chili powder
- Bay leaf
- Water
- Lemon
- Cilantro for garnish (optional)
See recipe card below for quantities.
Instructions
Follow these easy steps for a perfect one-pot soup:
- Step 1: Sauté your aromatics. Add a splash of water to a large non-stick pot. Sauté onion, carrot, celery, and garlic for 4–5 minutes until soft and fragrant.
- Step 2: Add spices. Stir in cumin, turmeric, paprika, and the bay leaf. Cook for 30 seconds to release flavor.
- Step 3: Simmer the dal and lentils. Add mung dal, lentils, tomatoes, bouillon, and water. Bring to a boil, then lower the heat and simmer 25–30 minutes, stirring occasionally until both legumes are tender.
- Step 4: Add greens, finish, and serve. Stir in kale or spinach during the last 5 minutes. Remove bay leaf, stir in lemon juice, and taste for salt. Garnish with cilantro and serve hot.
Substitutions
- Lentils: Use red lentils for a creamier texture (reduce cook time to 20 minutes).
- Tomatoes: Swap 1 cup of pumpkin purée for a milder, fall twist.
- Greens: Use kale, spinach, or even collard greens, depending on what’s on hand.
- Bouillon: If you don't have any Better Than Bouillon available (BTB), you can replace it with ½ teaspoon salt and 4 cups of vegetable broth.
Variations
Spicy version: Add ½ teaspoon chili flakes to the soup.
Extra protein: Stir in baked tofu cubes or ¼ cup cooked quinoa before serving.
More liquid texture: Blend 1 cup of the cooked soup and stir it back in for a thicker result.
Equipment
- Large pot or Dutch oven
- Wooden spoon or silicone spatula
- Chef’s knife and cutting board
- Measuring cups and spoons
- Fine mesh strainer (for rinsing lentils and mung dal)
- Optional: immersion blender for thicker texture
- Optional: glass meal-prep containers for storage
Storage
Fridge: Store in airtight containers for up to 5 days.
Freezer: Freeze up to 2 months (leave space for expansion).
Reheat: Just microwave gently until hot.
Top Tip
Don’t skip the lemon juice at the end: it brightens the flavors and balances the earthy spices beautifully. For an even creamier consistency, mash a few lentils with your spoon while simmering.
FAQ
Yes, just boil it a few minutes longer (about 35–40 minutes total).
Yes, it freezes beautifully for up to 2 months.
Each bowl has about 28 grams of plant protein, perfect for vegan weight loss and recovery.
Recipe Card
Print
High-Protein Lentil Mung Dal Curry Soup
- Total Time: 45 minutes
- Yield: 4 servings 1x
Description
Comforting, protein-packed, and meal-prep friendly for busy, plant-strong women.
Ingredients
- ½ cup dry brown or green lentils (raw)
- ½ cup dry split mung dal (soaked overnight, drained)
- 1 cup diced tomatoes (fresh or canned)
- 1 cup chopped kale or spinach
- ½ cup diced onion
- ½ cup diced carrots + celery
- 2 cloves garlic (minced)
- 1 tsp Better Than Bouillon (vegetable base)
- 1 tsp ground cumin
- ½ tsp turmeric
- ½ tsp paprika or chili powder (if would like some heat)
- 1 bay leaf
- 4 cups water or vegetable broth
- Juice of ½ lemon (or to taste)
- Fresh cilantro for serving (optional)
Instructions
- Sauté aromatics:: In a non-stick pot, add a splash of water. Sauté the onion, carrot, celery, and garlic for 4–5 min until soft and golden.
- Add spices: Stir in cumin, turmeric, paprika, and bay leaf for 30 sec to release flavor.
- Add lentils & mung dal: Pour in lentils, mung dal, tomatoes, bouillon, and 4 cups water.
- Simmer: Bring to a boil, then lower heat and simmer 25–30 min, stirring occasionally until legumes and beans are tender. You’ll see the lentils soften and the soup start to thicken.
- Finish: Add kale/spinach during the last 5 min. Let them wilt gently.; taste and adjust salt/spices.
- Serve warm with fresh cilantro or a squeeze of lime.
Notes
Every time I make this soup, I’m reminded how simple food can still feel luxurious. It’s humble: just lentils, mung dal, and a few veggies, but it gives that “hug in a bowl” comfort that you’ll want again and again.
If you’re having one of those days where you need a reset meal, or you’re trying to stay on track without overcomplicating your food, this meal is for you.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Cuisine: Indian
Nutrition
- Calories: 340
- Fat: 6
- Carbohydrates: 39
- Protein: 28
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