Instant Pot Red Lentil Soup Recipe – Apple & Cauliflower Masoor Dal

Last Updated on 4 months by Neha Deshmukh

Instant Pot Red Lentil Soup Recipe – Apple & Cauliflower Masoor Dal

Introduction

There’s just something so comforting about a warm bowl of soup, isn’t there? Especially when it’s quick, easy, and packed with flavour! I stumbled upon this Instant Pot Red Lentil Soup recipe a few winters ago, and it’s been a family favourite ever since. The combination of apple and cauliflower might sound a little unusual, but trust me – it works beautifully with the earthy lentils and warming spices. It’s a hug in a bowl, and perfect for a cozy night in.

Why You’ll Love This Recipe

This isn’t your average lentil soup! It’s ready in under 30 minutes thanks to the Instant Pot, making it a fantastic weeknight meal. The apple and cauliflower add a subtle sweetness and creamy texture, while the spices give it that lovely Indian warmth. Plus, it’s naturally vegan and gluten-free, so it caters to lots of dietary needs.

Ingredients

Here’s what you’ll need to make this delicious soup:

• 1 tablespoon oil
• ½ cup yellow onion, chopped
• 1 tablespoon garlic, minced
• ½ cup celery sticks, chopped
• ½ cup apple, peeled and diced (I like using a slightly tart apple like Granny Smith)
• ½ cup carrots, chopped
• 2 cups cauliflower florets
• ⅓ cup masoor dal (red lentils), rinsed
• 2 cups low sodium vegetable broth
• 1 teaspoon garam masala
• ¼ teaspoon ground turmeric
• 1 teaspoon black pepper
• 1 teaspoon kosher salt
• ¾ cup coconut milk
• ¼ cup cilantro, chopped for garnish

Ingredient Notes

Let’s talk ingredients! A few little tips can make all the difference.

Masoor Dal (Red Lentils): Benefits & Selection

Masoor dal, or red lentils, are a fantastic source of protein and fibre. They cook quickly and break down beautifully, creating a lovely creamy texture. You can usually find them in Indian grocery stores or the international aisle of most supermarkets. About 100g of masoor dal is roughly equivalent to ⅓ cup.

Spices: The Warmth of Garam Masala & Turmeric

Garam masala is a blend of warming spices – typically cinnamon, cardamom, cloves, and cumin. It adds a wonderful depth of flavour. Turmeric not only gives the soup a beautiful golden colour but also boasts amazing health benefits! Don’t be shy with the spices – they’re what make this soup sing.

Coconut Milk: Full-Fat vs. Light & Regional Variations

I prefer using full-fat coconut milk for a richer, creamier soup. However, light coconut milk works just fine if you’re watching your calorie intake. You can also experiment with different regional variations of coconut milk – Thai coconut milk will give a slightly different flavour profile.

Apple & Cauliflower: A Unique Combination

Don’t skip the apple and cauliflower! They add a subtle sweetness and creaminess that balances the spices perfectly. I find that a slightly tart apple works best, but feel free to experiment with your favourite variety.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Set your Instant Pot to sauté mode. Heat the oil and sauté the onion, garlic, and celery for about a minute, until softened.
2. Add the apple, carrots, cauliflower, lentils, spices (garam masala, turmeric, pepper, and salt), and vegetable broth. Give everything a good stir to combine.
3. Secure the lid on the Instant Pot and pressure cook on high for 6 minutes.
4. Allow for a 5-minute natural pressure release, then carefully release any remaining pressure manually.
5. Using an immersion blender, blend the soup to your desired consistency. I like mine slightly chunky, but you can make it completely smooth if you prefer.
6. Stir in the coconut milk and heat through for another minute.
7. Garnish with fresh cilantro and serve hot!

Expert Tips

• Don’t overcook the lentils! They can become mushy if cooked for too long.
• If you don’t have an immersion blender, you can carefully transfer the soup to a regular blender in batches.
• Taste and adjust the seasoning as needed. Everyone’s palate is different!

Variations

• Spicy Kick: Add a pinch of cayenne pepper or a finely chopped green chilli for a little heat. My friend, Priya, loves adding a whole chilli while pressure cooking for a subtle warmth.
• Extra Veggies: Feel free to add other vegetables like spinach, kale, or sweet potato.
• Lemon Zest: A little lemon zest brightens up the flavours beautifully.

Vegan Adaptation

This recipe is already naturally vegan! Just double-check that your vegetable broth is vegan-friendly.

Gluten-Free Confirmation

Yes, this soup is naturally gluten-free. However, always check the labels of your ingredients to ensure they haven’t been processed in a facility that also handles gluten.

Spice Level Adjustment

If you’re sensitive to spice, reduce the amount of garam masala or omit the black pepper. You can always add more later!

Festival Adaptation (Navratri/Vrat Friendly?)

Traditionally, masoor dal isn’t consumed during Navratri or Vrat fasting. You could substitute it with sabudana (sago) or singhara (water chestnut) flour for a vrat-friendly version, but the texture will be different.

Serving Suggestions

This soup is delicious on its own, or you can serve it with:

• A side of warm naan or roti (if not gluten-free)
• A dollop of vegan yogurt
• A sprinkle of extra cilantro

Storage Instructions

Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days.

FAQs

Can I use a different type of lentil in this soup?

While masoor dal is ideal for its quick cooking time and creamy texture, you can use red lentils. However, cooking times may vary.

Can this soup be made on the stovetop instead of in an Instant Pot?

Absolutely! Sauté the vegetables as directed, then add the lentils, broth, and spices. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.

How can I adjust the thickness of the soup?

If the soup is too thick, add more vegetable broth. If it’s too thin, simmer it uncovered for a few minutes to allow some of the liquid to evaporate.

What is the best way to store leftover soup?

Store in an airtight container in the refrigerator for up to 3 days.

Can I freeze this soup for later?

Yes! Let the soup cool completely before transferring it to freezer-safe containers. It can be frozen for up to 2 months.