Maple Dahl Soup

Maple Dahl Soup recipe by Maple from Canada

A vegan and gluten-free lunch recipe for delicious Maple Dahl Soup. Spicy and sweet this will definitely keep you going until dinner!

Maple Dahl Soup

Maple Dahl Soup

Prep Time 15 minutes
Cook Time 30 minutes
Servings 4
Calories 543 kcal
Author Maple from Canada


  • 1 onion, peeled, diced
  • 2 garlic cloves, peeled, finely chopped
  • 25 g ginger, finely chopped
  • 1 large red chilli
  • 1 ground turmeric
  • 200 g red split lentils
  • 1 ltr gluten-free vegetable stock
  • 1 tsp garam masala
  • 1 tbsp maple syrup
  • 500 ml coconut milk
  • 1 lemon
  • coconut yoghurt, to garnish
  • 200 g baby spinach
  • black sesame seeds


  1. Cook the onion until soft. Add the garlic, ginger and chillies and cook for another 2 minutes.

  2. Add the turmeric and garam masala, stir in the lentils and pour over the stock. Cook for 20-30 minutes, or until the lentils begin to break down.

  3. Add the coconut milk and maple syrup, bring the mixture to the boil, then take off the heat and liquidise until the mixture is thick but pourable.

  4. Wilt the spinach and stir into the soup. Garnish with sesame seeds, chilli and yoghurt.

Nutrition Facts
Maple Dahl Soup
Amount Per Serving
Calories 543 Calories from Fat 286
% Daily Value*
Fat 31.8g49%
Saturated Fat 27.3g171%
Sugar 11.4g13%
Protein 18.8g38%
* Percent Daily Values are based on a 2000 calorie diet.

As featured in the August 2019 issue of Gluten-Free Heaven magazine

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