Whole Foods Red Lentil Dal Soup (copycat recipe)
Sharing my version of the amazing Whole Foods red lentil dal soup, which is one of my very favorites. It’s gluten-free, dairy free, and a plant-based source of protein and nutrients.
Hi friends! How’s the week going so far? I’m in content creation mode for something new I’m working on and doing the usual school and sports scramble with the crew. Fall is officially in the air (jk it’s going to be like 100 here until November) but I like the pretend with a cozy bowl of soup.
I have a mental list of quick grab-and-go meals that I can swoop in a pinch, are healthy, and that I really enjoy. Thankfully, Tucson has a lot of amazing healthy restaurants, which makes it pretty easy. If I find myself in a bind and hangry in between picking up kids and running errands, it’s nice to know I have some faves I can easily pick up.
Whole Foods Red Lentil Dal Soup (copycat recipe)
This is one of my favorite easy healthy pickup meal options. I’ve had this lentil soup so many times this fall season already, I knew I needed to try to recreate it at home. The result is a super hearty, flavorful soup, with lots of nutrients, and is great with a large salad for lunch. It also freezes beautifully.
Here’s the recipe if you’d like to give it a try!
Ingredients:
One yellow onion, diced
2 carrots, peeled and chopped
2 ribs of celery, diced
3-4 cloves of garlic
1 knob of ginger, peeled and grated
2 cups dried red lentils, rinsed
1 can diced tomatoes
32 oz vegetable broth
Juice of 1 lime
Good pinch of cinnamon
1/2 teaspoon cumin
1 teaspoon curry powder
Turmeric
1/2 bag of spinach
1 can coconut milk
Salt and pepper
Instructions:
Step One
In the Instant Pot on saute setting, saute the onion, carrots, garlic, and celery for 2-3 minutes in olive oil, until softened and fragrant. Add in the tomatoes, ginger, lentils, and spices. Season well with salt and pepper.
Step two
Stir in the broth, seal the lid, and cook on soup setting for 20 minutes.
Step three
Allow the pressure to release naturally, and then stir in the lime juice, spinach, and coconut milk. Taste and adjust seasonings before serving. Top with some dairy-free yogurt and cilantro if you’d like!
Note: Allow to cool completely before storing in the fridge or freezer.
Here’s the full recipe. Please let me know if you decide to give it a whirl!
Whole Foods Red Lentil Dal Soup (copycat recipe)
A delicious and hearty vegan soup that’s packed with protein and nutrients.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6-8 servings 1x
Ingredients
One yellow onion, diced
2 carrots, peeled and chopped
2 ribs of celery, diced
3–4 cloves of garlic
1 knob of ginger, peeled and grated
2 cups dried red lentils, rinsed
1 can diced tomatoes
32 oz vegetable broth
Juice of 1 lime
Good pinch of cinnamon
1/2 teaspoon cumin
1 teaspoon curry powder
1/2 teaspoon turmeric
1/2 bag of spinach
1 can coconut milk
Salt and pepper
Cayenne if desired
Instructions
In the Instant Pot on saute setting, saute the onion, carrots, garlic, and celery for 2-3 minutes in olive oil, until softened and fragrant. Add in the tomatoes, ginger, lentils, and spices. Season well with salt and pepper.
Stir in the broth, seal the lid, and cook on soup setting for 20 minutes.
Allow the pressure to release naturally, and then stir in the lime juice, spinach, and coconut milk. Taste and adjust seasonings before serving. Top with some dairy-free yogurt and cilantro if you’d like!
Notes
You can definitely make this on the stovetop. Just bring up to a boil, then reduce the heat and cover. Cook at a low simmer for around 45 minutes or until the lentils are cooked and soft. Then add the coconut milk, lime juice, and serve with desired toppings.
Have a wonderful day and I’ll see ya soon!
xo
Gina
Delicious. Thanks for great recipe. I added a touch more broth because I like a thinner consistency and used an immersion blender so was only half chunky . So yum
so happy you enjoyed it, too!
It was so yummy and delicious.
What is soup setting?
it’s a setting on the instant pot 🙂
How long would you cook it without an instapot?
I think it would take around 30 minutes until the lentils are soft
This is my ultimate comfort soup . So happy to be able to make it at home and it is the exact copycat! Wow
Thank you so much !!
so happy that you love it, too!
Heartier, healthier, and so much better than the Whole Foods version. Thank you!
so happy you loved it, too!
This looks amazing!!! making now…Re: tomatoes 14.5 oz or the larger 28 oz can?
the regular 14.5 oz can!
Thank you. What size bag of spinach?
just the smaller standard size bag – I’d say 5 to 6 oz
What if I forgot the lime? Does it make a significant difference?
I think it’s ok without it; just gives it a little extra somthing 🙂
Thank you!! I am addicted to this at Whole Foods but I don’t want to keep paying $8 for one little container when I can make a whole pot at home!! Can’t wait to try this 🙂
I totally agree!!!
yes I hope you love it!
Can you do this in a crockpot ?
Hello! Thank you for this as it totally inspired me to make my favorite soup from Whole Foods. Question though, although my vegetables cooked through and are super soft – they still kept their shape and didn’t “purée” like the Whole Foods version. Do you think I need to blend it with an immersion blender?
You can totally blend with an immersion blender or blend half so there’s still some texture
xo
OMG…I have been craving this soup as I no longer work up the street from the Whole Foods. The nearest one to me is about 40 minutes away. I just made this soup for dinner & it is delish! My husband & I love homemade soups during the winter…now I can add this one to my list of ones to make. Thanks for the recipe!!
OMG…I have been craving this soup as I no longer work up the street from the Whole Foods. The nearest one to me is about 40 minutes away. I just made this soup for dinner & it is delish! My husband & I love homemade soups during the winter…now I can add this one to my list of ones to make. Thanks for the recipe!!
I’m so happy to hear you like it! thank you for letting me know 🙂
xo
Nutritional content? Did I miss that somewhere??
I didn’t calculate that for this one – sorry about that
What is the best way to store this incredibly delicious leftover soup?!
I would freeze in souper cubes and then you can easily heat up a portion!
This sounds so good, and it is so healthy too. I haven’t tried making dal soup before, but I really like it. Your recipe is easy to follow and I could definitely make this at home.