Pakistani Lentil Soup (Daal Soup)

Name: Pakistani Lentil Soup (Daal Soup)
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 3 servings
Cuisine: Pakistani
Ingredients: 1 cup Masoor daal (red lentils); 1 small Onion, finely chopped; 4 cloves Garlic, minced; 1 small Tomato, chopped; 2 cups Spinach, chopped; 1 tbsp Olive or mustard oil; 1 tsp Cumin seeds; 1/2 tsp Turmeric; 1/4 tsp Black pepper; 1 tbsp Lemon juice; 2 tbsp Coriander, chopped (garnish); to taste Salt; 5 cups Water

After 14 hours of fasting, your stomach is shrunken and your digestion sluggish. Heavy fried foods feel terrible and spike blood sugar. This Pakistani-style daal soup — masoor daal cooked with garlic, cumin, and spinach — gives you 18g of protein, plenty of fluid, and gentle satisfying warmth without overloading the system.

Prep

Cook

25m

Serves

Level

easy

pcosdiabetic-friendlyramadanvegetarianhigh-proteinlow-glycemic

Why it works

Masoor daal has a glycemic index of just 26 — almost no blood sugar spike. The 18g of protein per serving locks in satiety. Spinach adds iron and folate (often deficient in fasting women). Cumin and garlic aid digestion after the long fast. Total calories under 250 — leaves room for one whole-wheat roti and a small salad to complete the iftar.

Ingredients

Masoor daal (red lentils)1 cup
Onion, finely chopped1 small
Garlic, minced4 cloves
Tomato, chopped1 small
Spinach, chopped2 cups
Olive or mustard oil1 tbsp
Cumin seeds1 tsp
Turmeric1/2 tsp
Black pepper1/4 tsp
Lemon juice1 tbsp
Coriander, chopped (garnish)2 tbsp
Saltto taste
Water5 cups

Method

1
Rinse daal till water runs clear.
2
Heat oil in a pot. Add cumin seeds, then onion. Cook till soft, 2 minutes.
3
Add garlic, cook 30 seconds. Add tomato, turmeric, black pepper. Cook 2 minutes.
4
Add daal and 5 cups water. Bring to a boil, reduce heat, simmer 15 minutes till daal is soft.
5
Add spinach. Simmer 3 more minutes till wilted.
6
Squeeze in lemon juice, sprinkle salt to taste, top with coriander.
7
Serve hot with 1 whole-wheat roti and a cucumber-tomato salad.

Nutrition per serving

Calories

240

Protein

18g

Carbs

32g

Fat

Fiber

Chef notes

→If you want a creamier texture, blend half the soup with an immersion blender.
→Make a large batch — keeps in the fridge 3 days, freezes 1 month.
→Pair with 1 piece of grilled chicken on the side for extra protein on training days.

Want a meal plan built around recipes like this?

Every Ghizayat program client gets a personalised Pakistani meal plan with 80+ recipes calibrated to their condition.

Book a free discovery call

Dates & Nuts Iftar Opener

2 min · snack

Overnight Chia Suhoor Bowl

5 min · breakfast

Lauki Chana Daal

45 min · dinner