Masoor dal soup

Name: Masoor dal soup
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 3 portions

A light, pan-Indian red lentil (masoor dal) soup with cumin and tomato — gentle, quick and iron-containing.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

For 3 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Rinse the masoor dal and simmer with the tomato, turmeric and water for 15–18 minutes until soft.
Step 2. Blend or mash lightly to the desired soup consistency.
Step 3. Heat the ghee in a small pan, splutter the cumin and garlic and pour over the soup.
Step 4. Simmer for 2 more minutes and serve hot, topped with coriander (about 200 ml per portion).

No declarable allergens in the ingredients as currently selected.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

In pregnancy, cook eggs until the white and yolk are completely set, and cook chicken, mutton and fish right through until piping hot.
Use pasteurised milk, or boil loose milk and cool it before use; choose curd and paneer made from pasteurised or boiled milk.
Wash all vegetables and fruit in clean running water, and use safe drinking water for cooking, soaking and drinking.
Refrigerate leftovers within two hours (within one hour in hot weather), store cooked rice cold and reheat once until piping hot throughout.
Avoid raw or lightly cooked sprouts in pregnancy — cook sprouts thoroughly before eating.
No alcohol is used in this recipe.
Food does not replace the iron, folic acid and calcium supplements advised through Anaemia Mukt Bharat and your antenatal clinic. Take those exactly as prescribed.

No common declarable allergens are listed in this recipe's ingredients.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Maternal nutrition — guidance for pregnant women — Ministry of Health and Family Welfare, Government of India, reviewed 10 September 2026
Dietary Guidelines for Indians — ICMR — National Institute of Nutrition, reviewed 10 September 2026