Rainbow Daal

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.

Rainbow Daal

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Active Time: 10 minutes
Inactive Time: 1 hour
Servings 4



  • 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


  • 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


  • 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


  • 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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  1. 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 .

  2. 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.

  3. 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

  4. 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!

  5. This was soooooo good! I made a big batch and froze it because it was so delicious! Thank you so much! 👏👏👏

  6. 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!!

  7. 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!

  8. Darlene

    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.

  9. Thank you! I made your Coconut Curry Lentils so good! Can’t wait to try this! You are awesome!

  10. 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!

  11. Jen Clemens

    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!

  12. 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?

  13. Carrie

    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.

  14. Melissa Blackwell

    This is one of my all time favorite recipes. Its my go to for freezer meals.

  15. Pingback: Corn & Potato Chowder (Vegan!) | Katie's Conscious Kitchen

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