This bright golden dal soup is a flavorful burst of sunshine on a cloudy day. Made with yellow lentils (dal), the warming flavors of garlic and ginger, inflammation-busting and mood-enhancing turmeric, and other delicious ingredients, you’ll love serving this sunshine in a bowl.

This recipe is in the 30-Day Soup Challenge Cookbook! Thousands have taken my yearly 30-Day Soup Challenge (sign up here) and have requested a cookbook to reference off the computer. We’ve gotcha covered!

Find over 40 delicious gluten-free (many keto friendly and many GAPS friendly) and boost your immune system, watch your skin glows, sleep better, and slash your grocery bill in the process- just by including homemade soup once a week for a month this fall or winter.

Golden Dal Soup with Turmeric and Coconut (Grain-Free, Dairy-Free)

Course: Dinner
Cuisine: Grain-Free Dairy Free
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Servings: 6
Author: Cara Comini
This bright flavorful soup is full of new rich flavors and a bright sunshine color. If you haven't heard of the amazing health benefits of the spice turmeric, click here to see why you want to include this miracle food in your diet as often as possible.


  • 1 tablespoon coconut oil buy here
  • 1 onion chopped
  • 2 cloves garlic crushed
  • 1 inch ginger root peeled and diced
  • 1 teaspoon turmeric
  • 1/4 teaspoon red pepper flakes
  • 3 carrots shredded
  • 1-1/2 cup yellow lentils also called Dal (buy here)
  • 3 cups Chicken, Beef, or Vegetable Stock Recipe here, Buy here
  • 2 cups filtered water
  • 13.5 ounce can full fat coconut milk buy here
  • 1 tablespoon sea salt or adjust to taste
  • 1/2 cup unsweetened coconut flakes buy here
  • 1/4 cup fresh cilantro stems removed and leaves coarsely chopped


  1. In the bottom of a large stock pot or in your Instant Pot on the Saute function, melt the coconut oil over medium heat. Add chopped onion, garlic, and ginger root and saute until onion starts to brown, about 15 minutes.
  2. Add turmeric, red pepper flakes, and shredded carrots and saute until carrots are soft, about 5 minutes.
  3. Once the carrots are soft, add lentils, stock, and water, cover pot, and simmer over medium heat until lentils are soft, about 30 minutes. Instant pot directions: Cover, set vent to 'seal', and cook on manual for 10 minutes.
  4. As the lentils cook, toast coconut flakes in a dry skillet over medium high heat, shaking every 30 seconds, until edges start to turn golden brown. Remove from heat once toasted and set aside.
  5. After lentils are cooked and coconut flakes are toasted, add the canned coconut milk to the lentils and use an immersion blender to puree to desired consistency. I like to leave about half the lentils whole, and only puree so half is smooth.
  6. To serve, ladle lentil mixture in bowls, top with extra coconut milk if desired, and sprinkle with chopped cilantro and toasted coconut flakes.

Recipe Notes

Lentils: If your lentils do not become soft after 30 minutes, add 1/2 teaspoon of baking soda, cover, and cook for additional 10 minutes. If they still do not become soft, consider using bottled water or a pressure to cook legumes in the future.


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