Fijian Dhal Soup
A vegetarian lentil soup with fenugreek, mustard, vegetables, curry and soy sauce.
This documented Fijian version combines lentils with fenugreek and mustard seeds, garlic, onion, carrot, celery, chili, turmeric, curry and soy sauce. It is made with water and keeps the character of a spiced soup.
Ingredient allergens
Allergen listDocumented presence
-
Soybeans
Soy sauce
Depends on the product
-
Cereals containing gluten
Soy sauce
Ingredients without verified allergen data 13
Ingredients without verified allergen data: Dried lentils, Fenugreek seeds, Mustard seeds, Water, Olive oil, Garlic, Onion, Crushed dried chili, Carrot, Celery, Salt, Ground turmeric, Curry powder.
Method
- 01
Soak the lentils
Put the dried lentils, fenugreek seeds and mustard seeds in a bowl with 1 1/3 cups of water. Soak for 1 hour, then drain and rinse well.
Ready to continue when: The lentils have softened, and after draining and rinsing, no soaking water remains in the bowl.
60 min - 02
Cook the lentils
Put the drained lentils in a pot with the remaining 3 1/3 cups of water. Bring to a boil, lower the heat and simmer for about 30 minutes.
Ready to continue when: The lentils are tender when tasted and can be easily mashed with a spoon.
30 min - 03
Sauté the garlic and onion
While the lentils cook, heat the olive oil in a pan. Add the chopped garlic and onion and sauté until lightly golden.
Ready to continue when: The onion is lightly golden and the garlic has softened without burning.
- 04
Add the vegetables and chili
Transfer the garlic and onion mixture to the pot of lentils. Add the crushed dried chili, carrot and celery. Simmer for 15 minutes.
Ready to continue when: The carrot is tender when pierced, and the vegetables have blended into the soup.
15 min - 05
Blend and season
Blend the soup in batches and return it to the pot. Stir in the salt, ground turmeric, curry powder and soy sauce. Simmer for 5 minutes.
Ready to continue when: The soup is evenly blended and, after 5 minutes of simmering, is hot and well combined.
5 min
Ingredients
Sources and review
Content researched, cross-checked and automatically validated. Sources consulted:
- LA BIOTECNOLOGÍA PARA LA SEGURIDAD ALIMENTARIA, ECONÓMICA Y LA GEOPOLÍTICA doi.org/10.37885/221211159
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- DHAL DE LENTEJAS ROJAS — COOLINARY www.nuriamartrat.com/receta/dhal-de-lentejas-rojas/
- Sopa de lentejas. (Channa dal). Cocina Hindú - La Cocina de Frabisa La Cocina de Frabisa lacocinadefrabisa.lavozdegalicia.es/sopa-de-lentejas-channa-dal-cocina-hindu/
- Dhal Soup. Sopa hindú de lentejas rojas. - El Caldero Viajero elcalderoviajero.com/2013/02/23/dhal-soup-sopa-hindu-de-lentejas-rojas/
- Sopa de lentejas rojas al estilo hindú (Masoor dal tadka) - Spice and Colour www.spiceandcolour.com/sopa-de-lentejas-rojas-al-estilo-hindu-masoor-dal-tadka/
- Dhal (Sopa de Lentejas) — Fiyi | CountryReports www.countryreports.org/es/country/Fiji/recipes/451
- Sueño con ser cocinera: Sopa (dhal) hoycomiditarica.blogspot.com/2011/03/sopa-dhal.html
- - YouTube www.youtube.com/watch?v=of73qvh7bMg&xstg=CAMSBhUD-7L2Hw%3D%3D
- Siguiendo a Nenalinda: Massor Dal ( Sopa India de Lentejas Rojas )..... siguiendoanenalinda.blogspot.com/2018/02/massor-dal-sopa-india-de-lentejas-rojas.html
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- El cocido caliente, enfríelo rápidamente | Comunidad de Madrid www.comunidad.madrid/salud/cocido-caliente-enfrielo-rapidamente
- Dal Adas: La Sopa Iraní De Lentejas Rojas Que Abraza El Picante Y El Tamarindo - FANFAN Https://fanfan.es/wp-content/uploads/2026/03/What-is-dal-adas-soup.avif fanfan.es/dal-adas-sopa-irani-receta/
- SOPA DHAL CON VERDURAS - El Romancero Ayurveda www.elromanceroayurveda.com/2025/02/27/sopa-dhal-con-verduras/
- - YouTube www.youtube.com/watch?v=9cEaj_ny2nc
State: Published after documentary validation; no “Tested” label is shown.