Creamy Lentil Dal with Cooling Greek Yogurt Raita

First off, I wouldn’t strictly call this “dal” since we’re not doing a tarka here; instead we’re using many of the same spices and ingredients I’d use for dal (I skipped ginger in this version). Because the technique is different, this feels more like a soup—somewhere between a traditional dal and a comforting spiced soup.

What’s important is that this recipe is hearty, satisfying, and full of flavor. Paired with brown rice and a cool cucumber-tomato raita, it’s not only delicious but also a nutrient-dense meal. As someone who likes boosting protein in vegetarian dishes, I love how lentils, brown rice, and Greek yogurt come together here. It’s easy to make, flavorful, and great for weeknight dinners or meal prep.

Why You’ll Love This Lentil Soup Recipe

Here are a few reasons this lentil soup deserves a spot in your regular rotation:

Protein-packed: Lentils, brown rice, and Greek yogurt combine to make a satisfying, protein-rich vegetarian meal.

Full of flavor: Warming spices like cumin, turmeric, and garam masala give the soup a comforting, layered taste.

Simple and quick: The recipe is straightforward with minimal prep. Using a pressure cooker or Instant Pot shortens the cooking time—lentils cook in about 10–12 minutes under pressure.

Balanced meal: With whole grains, fiber, and probiotics from yogurt, this dish makes a well-rounded plate.

Macros for This Recipe Per Serving (approximately):

Calories: 628

Protein: 39.25 g

Carbohydrates: 95.5 g

Fat: 7.8 g

Fiber: 9 g

Lentil Soup Ingredient Breakdown

To make this lentil soup with brown rice and raita, gather the following ingredients:

Lentil Soup

1. Red lentils: Creamy, protein-rich, and mild—these form the base of the soup and soak up the spices well.
2. Red onion: Adds sweetness and depth.
3. Roma tomato: Gives a subtle tang and balances the spices.
4. Turmeric powder: For color, warmth, and its anti-inflammatory reputation.
5. Hing (asafoetida): A small pinch amplifies the savory aroma.
6. Kashmiri chili powder: Mild heat and a bright red color.
7. Coriander powder: Citrusy and slightly nutty—complements the other spices.
8. Garlic powder: Adds savory depth (fresh garlic also works).
9. Cumin: Earthy and slightly smoky to round out the spice profile.
10. Salt: Enhances all the flavors.
11. Garam masala: A warm, aromatic finish.
12. Amchur powder: Dried mango powder for a touch of tang.
13. Olive oil: For a bit of richness and to bloom the spices.

Brown Rice

1. Brown rice: A whole grain that adds chew, fiber, and nuttiness to round out the meal.

Raita

1. Low-fat Greek yogurt: Creamy, cooling, and protein-rich; helps balance the spice.
2. English cucumber: Adds freshness and crunch.
3. Roma tomato: A little juicy sweetness in the raita pairs well with the soup.
4. Black salt and pepper: To season the yogurt mix.
5. Raita masala: A mild spice blend that adds a hint of smokiness.
6. Water: A splash to loosen the raita to your preferred consistency.

How to Make Lentil Soup with Brown Rice and Raita

1. Cook the brown rice: Rinse the rice. Cook 1/4 cup brown rice in about 1.5 cups of water (or follow your rice cooker’s instructions) until tender.
2. Prepare the lentils: Rinse 1/2 cup red lentils. In a pressure cooker or Instant Pot combine the lentils with 3.5 cups water, 1/4–1/2 red onion, 1 large chopped roma tomato, 1/4 tsp turmeric, a pinch of hing, 1/2 tsp Kashmiri chili powder, 1/2 tsp coriander powder, 1/2 tsp garlic powder, 1/2 tsp cumin, and 1/2 tsp salt. Pressure cook on high for 10–12 minutes. (If using a regular pot on the stove, simmer covered until lentils are soft—this can take around 30 minutes.)
3. Make the raita: Mix 3/4 cup low-fat Greek yogurt with chopped cucumber, chopped tomato, 1/2 tsp raita masala (or to taste), black salt, and pepper. Add a splash of water to reach your desired consistency. Chill until serving.
4. Assemble and serve: Serve the lentil soup alongside brown rice and chilled raita. Garnish with cilantro or a squeeze of lemon if you like. Enjoy.

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Lentil Soup with Brown Rice and Raita

By Shreya Walia

Lentil soup is a reliable comfort meal—hearty, satisfying, and packed with flavor. This version with brown rice and cucumber-tomato raita is both delicious and nutritious.

Servings: 1

Prep Time: 10 minutes mins

Cook Time: 15 minutes mins

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Ingredients 

Lentil Soup

• 1 tsp olive oil
• 1/2 cup red lentils
• 3.5 cups water
• 1/4 – 1/2 red onion
• 1 large roma tomato
• 1/4 tsp turmeric
• pinch of hing
• 1/2 tsp Kashmiri chili powder
• 1/2 tsp coriander powder
• 1/2 tsp garlic powder
• 1/2 tsp cumin powder
• 1/2 tsp salt or to taste
• 1/4 tsp garam masala
• 1/4 tsp amchur powder

Raita

• 3/4 cup low fat Greek yogurt
• 1/4 English cucumber
• 1/2 roma tomato
• Black salt and pepper to taste
• 1/2 tsp raita masala, or to taste
• big splash of water, (a few tablespoons)

Other

• 1/4 cup brown rice

Garnish

• cilantro
• fresh squeeze of lemon

Instructions 

• Cook the brown rice: Rinse the rice and cook it in about 1.5 cups of water until tender, using a rice cooker or pot.
• Prepare the lentils: Rinse lentils thoroughly. Combine lentils, water, onion, tomato, turmeric, hing, chili powder, coriander, garlic powder, cumin, and salt in an Instant Pot or pressure cooker. Pressure cook on high for 10–12 minutes. Alternatively, simmer covered on the stove until tender (longer).
• Make the raita: In a bowl, mix yogurt with chopped cucumber, chopped tomatoes, raita masala, black salt, and pepper. Add a splash of water to adjust consistency. Chill until serving.
• Assemble and serve: Plate the lentil soup with brown rice and the chilled raita. Garnish with cilantro or a squeeze of lemon if desired. Enjoy!

Notes

1. You can use a traditional pressure cooker instead of an Instant Pot, or simmer on the stovetop—stovetop cooking takes longer (around 30 minutes) for the lentils to soften.
2. This is a simple base recipe. If you want more richness or heat, increase spices such as Kashmiri chili, garlic, coriander, cumin, garam masala, and amchur to taste.
3. Fresh garlic, ginger, or jalapeño are good optional additions.
4. Serve with aachar or vinegar-soaked green chilies for extra spice if desired.

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