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Healthy Blender Dal Soup Recipe

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Dal soup is one of those rare foods that is incredibly delicious and very healthy and can be made in a high powered blender. It tastes as nourishing as a creamy soup but is less filling so you can eat more of it. It is exotic but made of easy-to find ingredients. It is also quite forgiving; many of the ingredients can be substituted and many of the quantities can be adjusted. Hence it is a little different every time you make it, but this vegetarian Dal soup NEVER disappoints.

Be sure to join our community for more healthy blender recipes. Share your rating with us if you give this one a try. 🙂

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Blender Dal Soup

Blender Babes
No ratings yet
Course Soup
Servings 7 cups
Calories 134.9 kcal


  • 1 cup lentils dried
  • 2 garlic cloves peeled, chopped
  • 3 cups water or vegetable broth
  • 1 tablespoon olive oil
  • 1 onion peeled, chopped
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon cloves ground
  • 1/4 teaspoon cardamom
  • 1/2 teaspoon curry powder
  • 1 1/2 teaspoons salt
  • 3/4 cup tomato paste
  • 4 cups water or vegetable broth
  • 1 tablespoon lemon juice fresh
  • 2 baking potatoes baked, unpeeled, quartered
  • 1 1/2 tablespoons cilantro fresh


  • Wash the lentils and cook with one clove of garlic in 3 cups of water or vegetable broth until liquid is absorbed. Set aside.
  • In a two quart pot, saute onion and remaining garlic clove in olive oil until soft. Add spices and tomato paste. Mix well.
  • Add remaining 4 cups of water and lemon juice. Bring to a boil. Remove from heat.
  • Place soup, lentils, potatoes and cilantro into the blender in the order listed and secure lid.
  • Blendtec: Press the WHOLE JUICE button.
  • Vitamix: VARIABLE, speed #1. Turn machine on and slowly increase speed to VARIABLE, speed #10, then to HIGH. Blend for 30 seconds. Season to taste with salt and pepper.
  • All done! Enjoy!! Now take a photo, rate it, and share your accomplishments! 🙂 Tag @BlenderBabes & #BlenderBabes


Calories: 134.9kcalCarbohydrates: 24.9gProtein: 5.3gFat: 2.3gSodium: 1068.5mgFiber: 5.3g
Tried this recipe?Let us know how it was!

are a tiny, highly nutritious member of the legume family.  Experts have determined that lentils are one of the first foods to be cultivated, seeds dating about 8,000 years have been found at archaeological sites in the Middle East.  They are known to be eaten throughout the Middle East, Italy and India on New Year’s Eve/Day with the hope that eating them will make you financially secure the coming year.

Lentils contain high levels of both soluble and insoluble fiber, which helps keep you regular and also helps prevent colorectal cancer, constipation, diabetes, diarrhea, heart disease, hemorrhoids,  high cholesterol, irritable bowl, and stroke.

Vitamix Dal Soup
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Blender Babes
Tarashaun Hausner
Tarashaun Hausner is the Founder and CEO of Blender Babes, an innovative multimedia company striving to help people lead healthier, more fulfilling lives. A former roadshow representative for a leading blender company, Tarashaun founded Blender Babes in 2012 after discovering how instrumental a high-powered blender was in getting her personal health back on track. Physically and emotionally transformed from her journey back to health, Tarashaun vowed to help others find wellness. She is committed to thoroughly test and review the best blenders and healthy lifestyle products on the market to help her community make the best choices for themselves and family. Tarashaun offers several free resources to help people use their blender to get healthy including a 7 Day Superfood Smoothie Challenge. Blender Babes has also negotiated special deals and offers for products they love most.

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