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Chana Dal Veggie Soup
4.8 from 18 votes

Chana Dal Veggie Soup

Chana Dal Veggie Carrot Soup. Easy Split Pea Soup with turmeric, spices, carrots, cauliflower, butternut squash. 1 Pot ready within 45 minutes. Use split chickpeas (Chana Dal) or other split peas or lentils. Vegan Gluten-free Soy-free Recipe

Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
Servings: 2
Calories: 330 kcal
Course: Soup
Cuisine: Fusion, Vegan, gluten-free

Ingredients

  • 1/2 cup chana dal split chickpeas, washed or use yellow split peas (preferably soaked for half an hour)
  • 3 cups water
  • 1 tsp neutral cooking oil generic cooking oil
  • 1/2 onion medium; chopped
  • 5 cloves garlic chopped
  • 1/2 inch ginger finely chopped
  • 1 tsp garam masala or use 1/2 tsp cumin + 1/2 tsp coriander
  • 1 tsp Turmeric
  • 1/4 to 1/2 tsp cayenne pepper
  • 2 tomatoes or 1 1/4 cup, pureed; juicy
  • 1.5 cups vegetables I used sliced carrots, small cauliflower florets and cubed butternut squash, or more; chopped small
  • 3/4 tsp salt or more
  • cilantro for garnish
  • lemon for garnish

Instructions

    Cup of Yum
  1. Combine chana dal and water in a saucepan, partially cover and cook over medium heat for 30 mins or al dente.
  2. Heat oil in a skillet over medium heat. Add onion, garlic, ginger and cook for 5 mins.
  3. Add the spices and mix in. Cook for a minute.
  4. Add pureed tomato and bring to a boil. Add the veggies and mix in.
  5. Add to the simmering chana dal or split peas. Add 1/2 to 1 cup water and salt. Mix and cook for 15 minutes or until veggies are cooked to preference.
  6. Add a dash of lemon juice. Taste and adjust salt and heat.
  7. Garnish with cilantro and serve as a soup in a bowl or over rice or other grains of choice, or with flatbread or pita bread.

Notes

  • Variation: Add 1 tbsp red curry paste with the spices and cook for a minute at step 3.
  • To make it in an Instant pot or Pressure cooker: Follow steps 2 to 4 in a skillet or saute in Instant pot and transfer to a bowl. Combine the drained chana dal or split peas with 2 cups of water in the Instant Pot/pressure cooker. Cook at Manual 6 to 7 minutes in the Instant pot or Cook over medium heat for 6 minutes after the pressure has reached in a stove top pressure cooker. Quick release, add the bowl contents (onion tomato and veggie mixture) and salt. Put the lid back and cook for 2 to 3 minutes depending on the veggies used. Let the pressure release naturally. Garnish with cilantro and lemon
  • Nutritional values based on one serving

Nutrition Information

Calories 330kcal (17%) Carbohydrates 59g (20%) Protein 18g (36%) Fat 4g (6%) Sodium 245mg (10%) Potassium 1162mg (25%) Fiber 20g (80%) Sugar 8g (16%) Vitamin A 8215IU (164%) Vitamin C 36.3mg (40%) Calcium 105mg (11%) Iron 4.4mg (24%)

Nutrition Facts

Serving: 2 Serving

Amount Per Serving

Calories 330

% Daily Value*

Calories 330kcal 17%
Carbohydrates 59g 20%
Protein 18g 36%
Fat 4g 6%
Sodium 245mg 10%
Potassium 1162mg 25%
Fiber 20g 80%
Sugar 8g 16%
Vitamin A 8215IU 164%
Vitamin C 36.3mg 40%
Calcium 105mg 11%
Iron 4.4mg 24%

* Percent Daily Values are based on a 2,000 calorie diet.