Three Daal Stew – Oil-free Soup Rich with Flavor

Recipe by Katie Mae

Makes 2½ quarts | Ready in 1 hour and 10 minutes | Stores 1 week in fridge


6–7 cups water
1 cup moong daal (mung beans), soaked overnight
1 cup split chana daal (yellow split peas)
1 cup green split peas
15 oz fire-roasted tomatoes, no salt added
1½ carrots, diced (about 8 oz)
1 red onion, chopped (about 7 oz)
1½ tablespoons fresh ginger, minced
1½ tablespoons curry powder
1 tablespoon chili powder
¼ teaspoon cayenne pepper
2 bay leaves
1 lemon, juiced
cilantro for garnish

Three Daal Stew 2


  1. Put everything in the large soup pot over medium-high heat. Cover and bring to a boil.
  2. Once boiling, reduce heat to a strong simmer. Let the soup cook for 1 hour, stirring occasionally. Then taste the daal. You may want to let it cook longer depending on how tender you like the beans.
  3. When the daal is ready, remove the bay leaves. Ladle into individual bowls and garnish with cilantro.


The water amount depends on the cooking method, time, and the desired consistency. On the stovetop, I usually use 7 cups of water. In the pressure cooker, I only use 6 cups.

To cook this soup in an electric pressure cooker, add all ingredients to the pressure cooker. Set it to soup mode with a 22 minute cook time. When the timer goes off, manually release the pressure knob. When pressure is released remove lid and serve.


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