Yellow Lentil Soup
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How to Make Yellow Lentil Soup (Traditional & Healthy Version)
Yellow Lentil Soup, known locally as Sup Dal Kuning, is a comforting Malaysian vegetarian dish beloved for its warmth and nourishing qualities. Drawing from Malaysia’s rich multicultural heritage, this soup is commonly served in homes and eateries across the country, especially in Indian-Malay communities. The mellow flavor of yellow lentils is harmonized by aromatic spices such as kunyit (turmeric), halia (ginger), bawang putih (garlic), and a touch of serai (lemongrass), all staples in Malaysian kitchens. Pandan leaves and santan (coconut milk) add layers of local fragrance and creaminess, making this dish uniquely Malaysian in both taste and aroma. Traditionally enjoyed as a lunch meal, Sup Dal Kuning is both satisfying and easy to digest, making it a popular choice for those seeking a light yet fulfilling meal. The soup’s golden color, derived from turmeric, is not only visually appealing but also symbolic of the vibrant flavors found throughout Malaysia. This recipe is designed to be health-conscious, using minimal oil and fresh ingredients, suitable for vegetarians and those tracking their macros. Its simplicity, versatility, and nutritional value make it a staple in many Malaysian households.
Ingredients(for 1 medium bowl per serving)
- 1 cup Yellow lentils (dal kuning) (rinsed and drained)
- 4 cups Water (for boiling)
- 1 small Onion (chopped)
- 2 cloves Garlic (bawang putih) (minced)
- 1 inch Ginger (halia) (sliced thinly)
- 1/2 tsp Turmeric powder (serbuk kunyit)
- 1 stalk Lemongrass (serai) (bruised)
- 1 strip Pandan leaf (knotted) - optional
- 1 small Carrot (diced) - optional
- 1/2 tsp Salt (to taste)
- 1/4 tsp Black pepper (to taste)
- 1/4 cup Coconut milk (santan) (light version or omit for lower calories) - optional
- 2 tbsp Coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Rinse yellow lentils thoroughly under running water until the water runs clear. Drain and set aside.
3 minutes
Soaking lentils for 10 minutes before cooking can reduce cooking time.
- 2
In a medium pot, add water, lentils, onion, garlic, ginger, turmeric powder, lemongrass, and pandan leaf. Bring to a boil over medium heat.
5 minutes
Bruise lemongrass to release more aroma.
- 3
Once boiling, reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally. Skim off any foam that rises to the top.
15 minutes
Stir gently to prevent sticking and ensure even cooking.
- 4
Add diced carrot for extra nutrition and flavor. Continue to simmer until lentils are soft and soup thickens.
5 minutes
Cut carrots into small cubes so they cook faster.
Why This Dish is Healthy
This Malaysian Yellow Lentil Soup is a healthy lunch option due to its balanced macronutrients: high protein from lentils, slow-digesting carbohydrates, and minimal unhealthy fats. The use of fresh aromatics like ginger and garlic supports immunity, while turmeric and lemongrass promote anti-inflammatory and digestive benefits. It is low-calorie, satisfying, and free from processed ingredients, making it ideal for weight management and overall wellness.
Yellow Lentil Soup is naturally high in plant-based protein and dietary fiber, supporting muscle health and digestion. Lentils provide essential vitamins such as folate, iron, and magnesium, while turmeric adds anti-inflammatory benefits. Coconut milk (santan) used in moderation contributes healthy fats, and the inclusion of vegetables like carrots increases vitamin A and antioxidants. The soup is low in saturated fat, cholesterol-free, and can be adapted for vegan and diabetic diets.
Pro Tips
- 💡Tip 1: Use fresh pandan and lemongrass for authentic Malaysian aroma.
- 💡Tip 2: Skim foam during simmering for a clearer broth.
- 💡Tip 3: Adjust coconut milk quantity for desired creaminess and calorie content.
Storage & Serving
Cool soup to room temperature, store in airtight container in refrigerator for up to 3 days. Reheat gently on stove, adding water if needed to adjust consistency. Freezing is possible for up to 1 month.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
