This soup is one of my all-time favorite one-pot meals. It’s freezer-friendly and perfect for batch-cooking. This recipe is a fun way to expand your repertoire of dried legumes, but if you aren’t feeling very exotic you can substitute lentils wherever you need to.
Servings
Ingredients
Veggies
- 15 oz can of fire-roasted tomatoes, or fresh, including juice
- 1-2 medium carrots, diced
- 1 small red onion, diced
- 1 cup green peas, fresh or frozen
Protein
- 1/3 cup dry mung beans, 2.5 oz
- 1/3 cup dry yellow split peas, 2.5 oz
- 1/3 cup green split peas, 2.5 oz
Fat
- 1 cup regular fat coconut milk, 8 oz
Condiments & Spices
- 4 cups veggie broth or water
- 1.5 Tbsp fresh ginger, minced or grated
- 1.5 Tbsp curry powder
- 1 Tbsp chili powder
- 2 bay leaves
- Cilantro, for garnish
- 1 lemon, juiced, add after cooking
- Salt to taste, add after cooking
Instructions
- In a large pot, combine the tomatoes, carrots, onions, dry beans, broth, and all of the seasonings except the lemon juice, salt, and cilantro.
- Cover and bring to a boil, then reduce heat to a hearty simmer.
- Let the soup cook for 45 minutes to 1 hour, stirring occasionally. You may want to let it cook longer depending on tender you like the beans.
- Add the coconut milk and peas toward the end of cooking when the beans are close to cooked.
- Remove from heat, add salt and lemon juice and adjust spices if desired. Remove the bay leaves.
- Garnish with cilantro and serve.
- This soup can be refrigerated for up to a week and freezes well.
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Hi Katie! I am also making this,recipe along with your Coconut Curry Lentil soup recipe (is it okay to use green lentils instead of the red for that?) . Not sure if I am missing it somewhere but couldn’t see what a serving size is for the Rainbow Daal .
Hi Brenda, I don’t use serving sizes, I just divide equally into 4 containers. You could just have your total meal weight also if you don’t want to do it that way.
Thanks Katie! I will do that. ~Brenda
Katie, this was amazeballz!! You are making BLE finally doable for me. I just kept getting so bored with meat/ veg, blah blah and would quit. I’ve made 3 of your recipes so far and all three were fabulous!!
I can cook for friends again!, which is really an important part of my lifestyle. You have given me hope that I can really do this with your help.
Thank you!
Sarah from Maine
Aww! This was such a lovely message to receive thank you Sarah! <3 <3 <3 So glad to be on this journey with you!
Ditto what Sarah said above! I made this daal last night and my husband and I both packed it for our lunches today. (He doesn’t need to do BLE; he just eats what I make – if it looks good enough to him!) It is so satisfying and delicious and bright tasting. Thank you for the killer recipes again, girl!
This was soooooo good! I made a big batch and froze it because it was so delicious! Thank you so much! 👏👏👏
I made this tonight and got raves from my husband and 17-year old daughter, who usually doesn’t like curry. I loved it!!! Thank you!!
I cannot eat Coconut milk, but I just exchanged it for 2 oz of soaked cashews and then blended those up with some of the soup liquid and it was amazing!!
I agree with another reviewer, this is a recipe worthy of serving to non BLE guests!! Which is what I did today. I even changed up the veggies with what I had available and it was amazing. The comforting flavours of the seasonings along with lemon juice and rich coconut milk made it seem like a decadent dish! Thank you Katie!
I am not great at figuring out how much I am allowed. I am only 8 lbs from my goal. So not on maintenance as yet.
Hi Darlene, check out this post about how to weigh things like soups and stews. https://katiesbrightkitchen.com/2017/10/20/weighing-soups-mixed-category-dishes/
Thank you! I made your Coconut Curry Lentils so good! Can’t wait to try this! You are awesome!
Hi Katie! This looks great. I have a question about the measurements though. Because the veggies will lose weight during cooking, wouldn’t it be appropriate to weigh more than 10 oz per serving pre-cooking? Maybe figure 12-13 oz per serving to account for the lost weight? And also, did you deduct the 2 oz tomato ‘condiment’ per serving or no? Thanks a lot!
I’d say do what brings you the most peace. Check out this post on weighing and measuring mixed meals like this. https://katiesbrightkitchen.com/2017/10/20/weighing-soups-mixed-category-dishes/
Made this tonight and it was SO DELICIOUS!! Thank you for sharing and providing these recipes. They’re amazing and making the BLE so much more fun and I had NO IDEA eating vegan could be this good!
Yay! That makes me so happy to hear Jen! 🙂
I am so exciting to making this soup however I don’t care for tomatoes in a chunky form but can I blend the tomatoes into sauce instead of using whole cut tomatoes?
Absolutely! Anything tomatoey will work great, no matter the texture! 🙂
This is so good! It has been a life saver. It’s delicious, has complex flavors, so it is always satisfying. First time I threw in a bunch of cauliflower rice to get my vegetable portion. The second time it was green beans. Both delicious.
So glad you’re enjoying it Carrie! I love this recipe too. Thanks for the versatility tips!
This is one of my all time favorite recipes. Its my go to for freezer meals.
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