This Vegan dahl curry soup is a 30-minute meal that makes one nourishing dish for those rainy cold days. It is gluten-free and packed with wholesome vegetables like cauliflower, carrots, onions, bok choy, and red peppers. The blend of Indian spices gives you a warm hug and warms you up. You can adjust your curry heat to make it spicy or mild to suit your taste buds. The rich coconut milk gives it a satisfying creaminess. We are going to talk about fats in this post and how I don’t buy into the fear of fats mentality.
I haven’t posted many dark and moody photos lately but this soup was calling for it and well when you have a feeling you have to go with it. Also, I got these kick-ass plates and bowls at the thrift store and they were dying to get on this board I created. Okay, so enough about the photos lets get onto the nutrition in this beautiful dish.
Spices for health
I love Indian spices and they have such therapeutic properties to them. I feel like, for myself, ginger, cilantro, and cumin are my long loves.
Ginger contains a powerful substance known as gingerols. It has been known to exhibit anticancer, anti-inflammation, and anti-oxidation properties (1). Also, ginger is great for upset stomachs and nausea. We use it in our home a lot and always have it on hand for long trips in the car for motion sickness. And I throw it in warm water with lemon to help soothe sore throats as well.
Cilantro is one of my favourite herbs. It is a great metal chelator, meaning it helps rid your body of harmful metals. Cilantro packs a good punch of your vitamin A too for a healthy immune system. Cilantro supports your liver, which can help balance blood glucose levels when your liver is functioning optimally. The last thing I love about cilantro is that it can help your digestion and may even relieve heartburn and digestive upset.
Turmeric is such a wonderful healing spice. It is used as a big portion of your curry spices. It is best known for its anti-inflammatory properties. Curcumin is the property in turmeric that helps fight inflammation. Turmeric is also a rich source of many vitamins and minerals, including Manganese. What does manganese do for you? For one, it helps maintain proper thyroid function. I am going to be doing an in-depth post on how to help support an under-active thyroid. This is something I have struggled with for years and have some tips and tricks to help you if you are struggling too.
Don’t fear healthy fats
Now that you know how these gorgeous spices are going to nourish your body lets talk about fat. I used to be scared to eat fats. I would always opt for fat-free versions of everything when I was in my twenties. What I realized later is when I avoided fat I would actually put fat on my body. I had this attitude at the time that I could eat larger portions of something because it was fat-free.
On my fat-free kick my body wasn’t getting the fat it needed to help support my brain function and body, that is why I believe my body craved more food because it doing it best to find a balance. Our bodies are amazing messengers if we listen. It took me a while to figure out that my body was starving for fats. When I added healthy fats without limits such as nuts, seeds, coconut oil, coconut milk, avocado oil, olive oil, and flax oil I no longer felt the need to overeat.
If you love this recipe, you will love my Vegan Kitchari too 🙂
Vegan Dahl Curry Soup Recipe
Now onto this gorgeous creamy satisfying dish! I hope you love this dish as much as I do. You can switch the veggies up if you don’t like certain ones and replace them with your favourites. I used a mild curry powder it is one of my favourites from Simply Organics. But you are welcome to use a medium curry to give it some more kick.
This is the curry powder I used for this dish Simply Organic Organic Curry Powder, 85 gm .
Mung Dahl split yellow beans can be found in the ethnic aisle of your grocery store. They are high in protein and fiber and pack a punch of folate. Folate is a B-vitamin needed to help reproduce DNA and extra important for expecting mothers. So this is a great dish if you are pregnant.
May you eat this soup with love!
Serves 2 cups
Yields 4-5 servings
A nourishing curry soup loaded with vegetables and plant proteins. This soup will give you a warm hug on a cold rainy day. The Indian spices in this dish pack in healing properties and flavour. A quick and easy week day meal favourite.
30 minTotal Time
- 1 small onion
- 1 1/2 cups carrots
- 1 large red bell pepper
- 1/2 small head of cauliflower
- 6 small bok choy or 2 cups large bok choy
- 1 can coconut milk (400 ml)
- 750ml vegetable broth
- 1 tsp curry
- 1/2 tsp cumin seeds
- 1 tbsp grated ginger
- 2 cloves garlic
- 1/2 tbsp avocado oil
- 1/2 cup freshly chopped cilantro
- Chop carrots, onion, cauliflower, red peppers, and bok choy into small pieces.
- Turn on large soup pot on medium and heat up avocado oil.
- Sautee onions, cumin seeds, and ginger until onions are cooked (translucent).
- Add in a little (about 1 cup) vegetable broth to onions and rest of the vegetables. Leave out green tops of bok choy. Sautee for 5 minutes.
- Add the rest of the vegetable broth, coconut milk, mung dahl beans, curry powder, and garlic.
- Bring to a gentle bowl and reduce to simmer.
- Simmer on low for 20 minutes
- Add in bok choy greens at the end and cover with a lid and let sit for 5 mins off heat.
- Garnish with cilantro.
You can adjust the spiciness of this dish by picking a medium curry. I made this recipe with a mild curry. The spices in each curry are different. The one I used in this recipe I will link. It is one of my favourites.