Dal is the backbone of Indian nutrition, and for people with diabetes, it's one of the best foods available. This mixed dal soup combines four different lentils — toor, moong, masoor, and chana dal — to create a nutritional profile that beats any single dal. Each lentil contributes a different type of soluble fibre and protein, and research shows that mixed pulses produce a lower glycaemic response than any single pulse because the complementary fibre structures slow glucose absorption through different mechanisms simultaneously.
Served as a thin, brothy soup, this is especially useful for people with diabetes who need to manage portions carefully. A large bowl (320ml) is very filling but contains only 180 calories and 8g fibre with 12g protein. Have it as a starter before dinner, or as a light standalone meal on its own.
Ingredients
How to Make It
Rinse all four dals together in cold water 3-4 times until the water runs clear.
Add the mixed dals to a pressure cooker with 4 cups of water and a pinch of turmeric. Pressure cook for 3-4 whistles until completely soft and mushy.
In a separate pan, heat oil. Add cumin seeds and hing. When the seeds pop, add the minced garlic and grated ginger. Sauté for 1 minute.
Add onions and cook on medium heat until golden, about 6-7 minutes. Add tomatoes, red chilli, and coriander powder. Cook until the tomatoes break down completely and the oil starts to surface, about 5-6 minutes.
Pour the cooked dal into this masala (or vice versa if your cooker is large enough). Add 2 more cups of water to get a soup consistency — thinner than regular dal, but not watery.
Add the spinach and simmer for 3 minutes until wilted. Add salt and stir.
Taste and adjust the seasoning. Finish with lemon juice — don't skip this step, it ties the flavours together and the Vitamin C improves iron absorption from the spinach.
Serve in deep bowls with a handful of fresh coriander on top. Have as a starter, or with a piece of whole wheat bread as a light main.
Nutrition per serving
* Approximate values per serving
Health Benefits
Mixed dal soup provides a diverse range of soluble fibres — pectin from masoor, galactomannan from chana, and various gums from toor and moong — that collectively form a powerful blood-glucose buffer in the gut. Research on mixed pulse consumption shows a 30-40% lower post-meal glucose response compared to refined grains at the same calorie count. The 12g of protein per bowl stimulates GLP-1 secretion — the same hormone pathway targeted by the diabetes drug semaglutide — which improves insulin secretion and reduces appetite. Spinach adds alpha-lipoic acid, an antioxidant with strong evidence for improving peripheral insulin sensitivity in type 2 diabetes.
Pro Tips
- →Add the lemon juice at the end, off the heat — cooking destroys Vitamin C. It also brightens every flavour in the soup and lowers the meal's glycaemic impact.
- →Blend half the soup and mix it back in for a creamy, thick texture while keeping some whole dal pieces for interest.
- →Hing is not optional in a four-dal combination — without it, the gas from mixing four legumes can be significant. A generous pinch makes a real difference.
- →The soup thickens considerably in the fridge. When reheating, add hot water and stir well — it reheats beautifully.
Variations
- 1Add 1 cup of mixed vegetables (carrot, beans, peas) while pressure cooking for a heartier, more filling version.
- 2For a South Indian flavour, add a final tadka of mustard seeds, dry red chilli, and curry leaves at the end — completely changes the flavour profile.
- 3Replace spinach with moringa (drumstick) leaves for an exceptional mineral and antioxidant boost — moringa also has blood-sugar-lowering properties in its own right.
