Turmeric Lentil Soup (Dal Shorba)
A warming turmeric lentil soup (dal shorba) of red masoor dal, tomato and cumin that brings plant protein, iron and folate in a smooth, comforting bowl.
- Iron source
- Protein source
- Vegetarian
Why you'll love this
Smooth, golden and gently spiced with cumin and black pepper, this dal shorba is a bowl of comfort to sip on a cool evening or pair with a roti for dinner.
Good for: Dinner · Light meal · Comfort food · Vegetarian · Pregnancy
Total Time
35 min
Serves
2 people
Calories
190 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre6 g
- Iron3.2 mg
- Folate90 mcg
- Potassium380 mg
Why it can be useful during pregnancy
Masoor dal cooks quickly and blends into a silky soup, which makes it an easy way to get a pulse into your day during pregnancy. The lentils bring protein, iron and folate, and the tomato in the tadka adds a little vitamin C to help with the iron.
Iron
Red lentils are a source of plant iron, which helps make haemoglobin to carry oxygen. The tomato cooked into this soup helps your body absorb it.
From: red lentils, tomato
Protein
Half a cup of masoor dal shared by two gives each bowl a useful amount of protein, which helps build the baby's growing tissues.
From: masoor dal
Folate
Masoor dal adds folate, which helps the body make new cells, in a soft, sippable form that is easy to manage even when you do not want a full meal.
From: masoor dal
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Red lentils (masoor dal) – 1/2 cup
- Onion, chopped – 1/4 cup
- Tomato, chopped – 1/2 cup
- Garlic, minced – 1 tsp
- Turmeric powder – 1/2 tsp
- Cumin powder – 1/2 tsp
- Black pepper – 1/4 tsp
- Ghee/olive oil – 1 tbsp
- Salt – to taste
Easy substitutions
Ghee/olive oil → Olive oil only
Keeps the soup dairy-free and vegan; the cumin and garlic still give plenty of flavour.
How to make it
- 1
Pressure cook red lentils with turmeric, salt, and 2 cups water for 3-4 whistles until soft.
- 2
Heat ghee/oil in a pan; sauté onion and garlic until golden, then add tomato and cumin powder; cook until soft.
- 3
Add this mixture to the cooked lentils; blend until smooth if desired.
- 4
Simmer 5 minutes, add black pepper, and serve hot.
Pregnancy-friendly tips
- Squeeze a little lemon into the bowl just before serving for extra vitamin C.
- Keep chai or coffee for between meals rather than with this soup, as tea and coffee reduce how much plant iron you absorb.
- On heartburn days, go easy on the black pepper and have a smaller bowl a few hours before bed.
- Make a double batch; it thickens in the fridge, so stir in hot water and heat until steaming before serving.
Safety note
Contains: Milk
Frequently asked questions
Is it okay to have turmeric every day in pregnancy?
Turmeric in normal cooking amounts, like the half teaspoon in this soup, is fine. Turmeric or curcumin supplements are different and may not be safe in pregnancy, so check with your doctor before taking any.
Should I blend the soup?
Blending is optional. A smooth shorba is easier to sip on a day with little appetite, while leaving it unblended gives a more dal-like texture to eat with rice.
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