Whole Foods Red Lentil Dal Soup (copycat recipe)

Sharing my version of the amazing Whole Foods red lentil dal soup, which is one of my very favorites. It’s gluten-free, dairy free, and a plant-based source of protein and nutrients. 

Hi friends! How’s the week going so far? I’m in full elf mode over here; baking cookies, wrapping gifts, and even though I feel like I was prepared, there are a lot of last-minute errands to run. To k(partially) preserve my sanity, I’m spending some time in the sauna blanket tonight and have a yoga class booked for tomorrow.

For now, how about a cozy bowl of soup?

I have a mental list of quick grab-and-go meals that I can swoop in a pinch, are healthy, and that I really enjoy. Thankfully, Tucson has a lot of amazing healthy restaurants (and we just got a True Food!!), which makes it pretty easy. If I find myself in a bind and hangry in between picking up kids and running errands, it’s nice to know I have some faves I can easily pick up.

Whole Foods Red Lentil Dal Soup (copycat recipe)

This is one of my favorite easy healthy pickup meal options. I’ve had this lentil soup so many times this fall season already, I knew I needed to try to recreate it at home. The result is a super hearty, flavorful soup, with lots of nutrients, and is great with a large salad for lunch. It also freezes beautifully.

Here’s the recipe if you’d like to give it a try!

Ingredients:

One yellow onion, diced

2 carrots, peeled and chopped

2 ribs of celery, diced

3-4 cloves of garlic

1 knob of ginger, peeled and grated

2 cups dried red lentils, rinsed

1 can diced tomatoes

32 oz vegetable broth

Juice of 1 lime

Good pinch of cinnamon

1/2 teaspoon cumin

1 teaspoon curry powder

Turmeric

1/2 bag of spinach

1 can coconut milk

Salt and pepper

(we took these pics in October! Don’t worry, I haven’t been holding onto a pumpkin this whole time haha)

Instructions:

Step One

In the Instant Pot on saute setting, saute the onion, carrots, garlic, and celery for 2-3 minutes in olive oil, until softened and fragrant. Add in the tomatoes, ginger, lentils, and spices. Season well with salt and pepper.

Step two

Stir in the broth, seal the lid, and cook on soup setting for 20 minutes.

Step three

Allow the pressure to release naturally, and then stir in the lime juice, spinach, and coconut milk. Taste and adjust seasonings before serving. Top with some dairy-free yogurt and cilantro if you’d like!

Note: Allow to cool completely before storing in the fridge or freezer.

Here’s the full recipe. Please let me know if you decide to give it a whirl!

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Whole Foods Red Lentil Dal Soup (copycat recipe)

A delicious and hearty vegan soup that’s packed with protein and nutrients.

• Author: Fitnessista
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 6–8 servings 1x

One yellow onion, diced

2 carrots, peeled and chopped

2 ribs of celery, diced

3–4 cloves of garlic

1 knob of ginger, peeled and grated

2 cups dried red lentils, rinsed

1 can diced tomatoes

32 oz vegetable broth

Juice of 1 lime

Good pinch of cinnamon

1/2 teaspoon cumin

1 teaspoon curry powder

1/2 teaspoon turmeric

1/2 bag of spinach

1 can coconut milk

Salt and pepper

Cayenne if desired

In the Instant Pot on saute setting, saute the onion, carrots, garlic, and celery for 2-3 minutes in olive oil, until softened and fragrant. Add in the tomatoes, ginger, lentils, and spices. Season well with salt and pepper.

Stir in the broth, seal the lid, and cook on soup setting for 20 minutes.

Allow the pressure to release naturally, and then stir in the lime juice, spinach, and coconut milk. Taste and adjust seasonings before serving. Top with some dairy-free yogurt and cilantro if you’d like!

Notes

You can definitely make this on the stovetop. Just bring up to a boil, then reduce the heat and cover. Cook at a low simmer for around 45 minutes or until the lentils are cooked and soft. Then add the coconut milk, lime juice, and serve with desired toppings.

Have a wonderful day and I’ll see ya soon!

xo

Gina