Try This Chana Dal Soup Recipe for Ultimate Comfort
In winter, I crave warm, nourishing meals—something simple, grounding, and satisfying. That’s why I love this Chana Dal and Carrot Soup, a beautiful recipe from my friend and Ayurvedic chef, Divya Alter.
The chana dal (split baby chickpeas) provides protein and fiber and is so easy to digest. The warming spices and creamy texture make this the perfect meal for cozy nights!
Divya’s book, What to Eat for How You Feel, is full of amazing Ayurvedic recipes like this one—I highly recommend checking it out. You can also explore more of her work at divyas.com.
How this soup nourishes your body and mind.
From an Ayurvedic perspective, this soup is beautifully balancing:
Chana dal (split baby chickpeas) provide plant-based protein and are easier to digest when soaked and cooked properly.
Carrots offer natural sweetness and support digestion while nourishing the blood.
Ghee (if using) enhances digestion and absorption of nutrients.
Warming spices like cumin, cinnamon, and ginger kindle agni (digestive fire) and help prevent bloating or sluggish digestion.
Tamarind adds a touch of sourness, which stimulates appetite and supports digestion.
This combination makes the soup delicious and healing for the gut and the nervous system—exactly what we need during the colder months.
Divya Alter's Chana Dal & Carrot Soup
Serves: 3-4 | Prep Time: 10 minutes | Cook Time: 45 minutes | Dietary Info: Gluten-Free, Dairy-Free
Ingredients
1 cup dried chana dal (split baby chickpeas), soaked for 8 hours, rinsed & drained
1 cup canned garbanzo beans, soaked for 30–60 minutes, rinsed & drained
¼ teaspoon baking soda (helps soften chickpeas for better digestion)
1 cup diced carrots
1 tablespoon tamarind pulp
1 tablespoon ghee or olive oil
1 teaspoon cumin seeds
1-inch cinnamon stick
1 green Thai chile, seeded and minced
1 tablespoon grated fresh ginger
¼ teaspoon ground turmeric
A tiny pinch of asafoetida (optional, but great for digestion!)
1¾ teaspoons salt
Instructions
Cook the chana dal: In a medium saucepan, bring chana dal, baking soda, and 3 cups of water to a boil. Skim off any foam that rises to the top. Lower the heat, cover, and let simmer for 30 minutes, or until the chana is soft and starting to break apart. Whisk them slightly to make the soup a little creamy.
Add the carrots and tamarind: Stir them into the soup.
Toast the spices: In a small pan, heat the ghee (or olive oil) on low. Add the cumin and cinnamon. Once they sizzle, stir in the chile, ginger, turmeric, and asafoetida. Let everything cook for a few seconds until the ginger and chile get slightly crispy.
Combine everything: Pour the toasted spices into the soup. Add salt and stir well. Let it simmer for 10 to 15 minutes, until the carrots are tender. Remove the cinnamon stick.
Serve and enjoy! Garnish each bowl with cilantro, black pepper, a drizzle of olive oil, and a splash of lime juice. Serve hot and enjoy every nourishing bite!
The creamy chana dal, the sweetness of the carrots, and the warmth of the spices make this a hearty and satisfying warm meal on cold, winter days. Try it and see how you feel! And don’t forget to check out Divya Alter’s other recipes in her book What to Eat for How You Feel.
If you’re crafting a cozy evening, you’ll also enjoy this golden milk recipe and heartwarming watchlist for winter.
Be well,
