Mixed Dhal & Vege Soup

A simple soup you’ll want to make again and again. Its rich flavour is deeply satisfying on a cold night. Leftovers make the best lunch!


  • 50 min
  • Serves 4
  • Easy


1 onion, diced

3 garlic cloves, diced

2 carrots, diced

2 teaspoons ground cumin

1 teaspoon dried oregano

1 cup Mixed Dhal

1 400g tin chopped tomatoes

1 litre vegetable stock

½ medium cauliflower, cut into florets

Juice of 1 lemon

200g free flow frozen spinach leaves (thaw and drain in advance if frozen in balls)

½ cup sunflower seeds, toasted

Olive oil for sautéing and roasting

Sea salt and cracked black pepper



Soak the Mixed Dhal for 4-6 hours before using. Rinse well.


Heat a generous glug of olive oil in a large saucepan over a medium heat. Add the onion and cook until tender and translucent. Add the garlic and carrot and cook for another few minutes. Add the cumin and oregano and give this a minute or so in the pot before adding the Mixed Dhal, tomatoes and stock. Bring to a boil.


Reduce to a simmer and cook for 25 minutes. If the soup has reduced too much, add ½ – ¾ cup of water as desired.


Preheat oven to 220 degrees Celsius. Place the cauliflower on a lined tray. Drizzle generously with olive oil and season with salt and pepper. Roast for 20 minutes or so until the tips are well browned.


Stir the frozen spinach and the lemon juice through the soup. Taste and season generously.


Spoon the soup into bowls. Top with the roasted cauliflower and toasted sunflower seeds.

Created for the CareFillery by Kelly Gibney