Toor Dal Recipe – Spinach & Lemon Instant Pot Soup

Last Updated on 1 month by Neha Deshmukh

Toor Dal Recipe – Spinach & Lemon Instant Pot Soup

Introduction

There’s just something so comforting about a warm bowl of dal, isn’t there? I remember my grandmother always making a big pot on Sundays, and the whole house would smell incredible. This Toor Dal soup is my quick and easy take on that classic comfort, perfect for a weeknight meal. It’s packed with flavor, super healthy, and comes together in under 30 minutes thanks to the Instant Pot! I first made this when I was craving something light but satisfying, and it’s become a regular in my rotation ever since.

Why You’ll Love This Recipe

This isn’t your average dal recipe. It’s a vibrant, flavorful soup that’s both nourishing and incredibly easy to make. The spinach adds a lovely freshness, and the lemon juice brightens everything up. Plus, the Instant Pot makes it a breeze – no more hours spent stirring a pot on the stove! It’s a fantastic way to enjoy the goodness of toor dal, even when you’re short on time.

Ingredients

Here’s what you’ll need to make this delicious Toor Dal Soup:

• 1 cup toor dal (split pigeon peas) – about 200g
• 1 onion
• 2 tomatoes
• 1 cup spinach – about 30g
• 1 tsp turmeric powder
• 1 tsp cumin seeds
• 1 tbsp vegan ghee
• 1 tsp ginger paste
• 1 tsp garlic paste
• 1 green chili
• 1 tsp lemon juice

Ingredient Notes

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

Toor Dal (Split Pigeon Peas) – Nutritional Benefits & Selection

Toor dal is a powerhouse of protein and fiber. It’s a staple in Indian cuisine for a reason! Look for dal that’s a vibrant yellow color and feels relatively smooth to the touch.

Vegan Ghee – A Healthy & Flavorful Fat

I love using vegan ghee for that authentic flavor, but you can substitute with any neutral oil like avocado or sunflower oil if you prefer. Vegan ghee adds a lovely richness without being overpowering.

Regional Variations in Spice Levels

Indian cooking is all about adapting to your taste! Feel free to adjust the amount of green chili to suit your spice preference. Some regions prefer a milder flavor, while others like it fiery hot.

The Importance of Fresh Spinach

Fresh spinach really makes this soup sing. Frozen spinach works in a pinch, but fresh has a brighter flavor and better texture.

Asafoetida (Hing) – A Unique Flavor Profile

A tiny pinch of asafoetida (hing) adds a wonderful savory depth. It has a pungent smell, but don’t let that put you off – it mellows out beautifully when cooked!

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, wash and soak the toor dal in water for about 15 minutes. This helps it cook faster and become creamier.
2. Now, set your Instant Pot to sauté mode. Add the vegan ghee and once it’s melted, add the cumin seeds. Let them crackle – that’s when you know the flavor is releasing!
3. Add the ginger paste, garlic paste, chopped green chili, and a pinch of asafoetida. Sauté for just 15 seconds until fragrant.
4. Next, stir in the chopped onion, tomatoes, and spinach. Sauté each for about 30 seconds, letting them soften slightly.
5. Drain the soaked dal and add it to the pot. Add the turmeric powder, coriander powder, cumin powder, and chili powder. Give everything a good mix.
6. Pour in about 3 cups (720ml) of water, add salt to taste, and close the Instant Pot lid. Cook on manual mode for 8 minutes.
7. Let the pressure release naturally – this is important for a creamy texture.
8. Once the pressure is released, carefully open the lid and use an immersion blender to blend the mixture until smooth. If it’s too thick, add a little more water to reach your desired consistency.
9. Finally, stir in the lemon juice and hemp hearts. Taste and adjust the seasoning if needed.

Expert Tips

A few little things to keep in mind for the best results:

Achieving the Perfect Consistency

Don’t be afraid to add more water if your dal is too thick. You want it to be a nice, soup-like consistency.

Blooming Spices for Maximum Flavor

Sautéing the spices in ghee (or oil) helps “bloom” them, releasing their full flavor potential.

Using an Immersion Blender Safely

Always be careful when using an immersion blender with hot liquids. Start on a low speed to avoid splattering.

Soaking vs. Not Soaking Dal

Soaking the dal isn’t essential, but it does reduce cooking time and makes it easier to digest. If you’re short on time, you can skip it, but add a few extra minutes to the cooking time.

Variations

Let’s get creative!

Vegan Adaptation

This recipe is already vegan if you use vegan ghee!

Gluten-Free Adaptation

This recipe is naturally gluten-free.

Spice Level Adjustment (Mild, Medium, Hot)

Adjust the amount of green chili to your liking. For a milder flavor, remove the seeds from the chili. For a spicier kick, add a pinch of cayenne pepper.

Festival Adaptations (Makar Sankranti, Pongal)

During Makar Sankranti or Pongal, you can add a little bit of jaggery (gur) for a slightly sweet and festive touch.

Serving Suggestions

Serve hot and enjoy!

• Garnish with fresh cilantro.
• Add a sprinkle of croutons for a bit of crunch.
• A drizzle of vegan ghee on top is always a good idea!
• Serve with a side of rice or roti.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. It also freezes well – perfect for meal prepping!

FAQs

Got questions? I’ve got answers!

What is Toor Dal and where does it come from?

Toor dal is a split pigeon pea lentil, widely used in Indian cuisine. It’s originally from India and is a staple in many South Indian dishes.

Can I use a different type of dal for this recipe?

While toor dal is traditional, you could experiment with masoor dal (red lentils) or moong dal (yellow split lentils), but the flavor and cooking time will be different.

How can I adjust the thickness of the soup?

Simply add more water if it’s too thick, or simmer it uncovered for a few minutes to reduce the liquid if it’s too thin.

What are the health benefits of spinach in this dal?

Spinach is packed with vitamins, minerals, and antioxidants. It’s great for your eyes, skin, and overall health!

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

Absolutely! You’ll need to simmer the dal for about 45-60 minutes, or until it’s tender. You might also need to add more water as it cooks.