Vegetarian Spiced Lentil (Dal) Soup with Apples, Ginger and Tumeric

Vegetarian Spiced Lentil (Dal) Soup with Apples, Ginger and Tumeric
Share the food curiosity!

I’m not kidding, this vegetarian soup with lentils is absolutely delicious! Second helpings by everyone at dinner! I love a challenge, especially for the weekly @supperchallenge. For “apple” this week, I want to cook apples in a savory way. When I came across a recipe for Coconut Apple Ginger Dal from Epicurious, I was….well, curious. My version is quite similar, but I want spices to be balanced and pronounced. Admittedly, it is to the detriment of the apple. The apple provides a sweetness and supports the depth of flavors similar to vanilla in a cake. You can’t taste it specifically, but it helps marry all the flavors.

Learning: Lentils are legumes and often classified as a pulse. Pulses are dried edible seeds in the legume family. Being high in protein and fiber, they are also low in fat. <Doesn’t that sound like the makings of a Superfood to you?> While there are plenty of prairie and farmers in Alberta and Saskatchewan, did you know Canada supplies 1/3 of the global pulse trade? That’s >25,000 Canadian farmers feeding the world. <Wait, there’s >25,000 farmers in Canada?? Wow!

The term, dal is a term for pulses that don’t need pre-soaking. This recipe is quick for a weekday meal! Check! Vegetarian. Check! Flavorful and good for you! Check! If this recipe is any indication, lentils should get a much better rep!

Vegetarian Spiced Lentil Dal Soup with Apples and Ginger2

Vegetarian Spiced Lentil (Dal) Soup with Apples, Ginger and Tumeric

I dub thee, yummy Superfood Soup.  Yes, a flavorful soup with lentils, apples, ginger and tumeric??!! High protein and fiber and low in fat! And its yummy!   It doesn't get better than this!
Course Main Course, Side Dish, Soup, Vegetable
Cuisine American, Indian
Servings 6 servings


  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon ground ginger
  • ½ teaspoon ground cumin
  • ½ teaspoon ground turmeric
  • 2 tablespoon virgin coconut oil
  • ½ cup onion diced
  • 2 garlic cloves diced
  • 1 3″ or 2 tablespoons piece ginger, peeled and finely minced
  • 2 large ~2 cups apple unpeeled and grated on the large holes of a box grater
  • 1 ½ cups red lentils needs to be red lentils, as these disintegrate
  • 1 13.5-oz. can coconut milk
  • 2 ½ cups water
  • 2 Tbsp. fresh lime juice
  • 2 teaspoons table salt + more to taste
  • Freshly ground pepper
  • Plain yogurt to garnish
  • Cilantro leaves to garnish


  • In a large pot on medium, cook cayenne pepper, ginger, cumin and turmeric until fragrant. This toasts the spices to draw out the flavors.
  • Add coconut oil, onion and garlic and stir to mix with spices and cook until softened.
  • Stir in grated apple and red lentils.
  • Stir in coconut milk and water.
  • Bring spicy coconut milk mixture to a boil.
  • Reduce temperature to simmer and cook until lentils are soft, about 30 minutes.
  • Add lime juice, salt and pepper. Season additionally with salt to taste.
  • Serve with a generous spoonful of plain yogurt and cilantro leaves for a nice tang.
Keyword apple, coconut milk, cumin, ginger, lentil, lentils, lime, pulse, red lentils, tumeric, vegetarian, yogurt

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