Fijian Creamy Lentil Soup (Dhal)

It’s the 10th, which means it’s time to buckle up, because we’re traveling the world!  This month’s destination is Fiji!

Fiji is an island, kinda between Australia and Hawaii, so I was surprised to find that the cuisine ha a strong Indian influence, featuring many curries and spice palates from India.

Indian food is always a pretty tough sell in my house, so I worked to find a more moderate recipe.  I actually found two, but I’ll share the second one in a couple days.

Since it is Lent and I’m Catholic, I decided to take a look at meatless recipes, since we abstain from meat on Fridays and I don’t eat seafood or fish.

I ended up finding a delightful lentil soup called Dhal (alternately spelled Dahl, depending on the source),  I made this on Ash Wednesday, fully expecting the kids to revolt.  I had a whole speech planned out about sacrifice.

Then, the KIDS ATE IT!!!  Without complaint!  And Dude asked for seconds, and to take it for cold lunch that Friday!!!  YAAASSSSSS!!!!

The key here (for my family at least), was having a very light hand with the spices and blending the lentils (and also not mentioning that lentils are basically beans…my kids hate anything with beans).

All in all, this is a tasty, hearty, meatless option that is delicious nay time of the year (and surprisingly kid-friendly!)

Check out all the wonderful Fijian dishes prepared by fellow Eat the World members and share with #eattheworld.

Click here to find out how to join and have fun exploring a country a month in the kitchen with us!

 Palatable Pastime: Pawpaw Curry with Lolo
Making Miracles: Lolo Buns
Culinary Adventures with Camilla: Fijian Food for a Crowd: Curry, Pulao, and Cassava Cake
Dinner By Dennis: Palusami
Sneha’s Recipe: No Oil Or Butter Fijian Coconut Bread
CulturEatz: Kokoda, a Fijian Coconut Milk Ceviche
Pandemonium Noshery: Fijian Banana Cake with Dates and Coconut
Amy’s Cooking Adventures: Fijian Creamy Lentil Soup (Dhal)
Kitchen Frau: Spiced Sweet Potato and Banana Salad
A Day in the Life on the Farm: Kokoda

Disclaimer: This post contains a recipe highlighting a different country or culture. While I strive for authenticity, I sometimes need to make adjustments to recipes due to ingredient availability.  

Fijian Creamy Lentil Soup (Dhal)
Adapted from Good Food

1 ½ cups red lentils
2 tablespoons butter or olive oil
1 yellow onion, diced
1 large carrot, diced
1 tomato, peeled & diced
3 cloves garlic, minced
1 teaspoon ground turmeric
¼ teaspoon ground ginger
¼ teaspoon ground cumin
1/8 teaspoon ground mustard
4 cups chicken or vegetable broth
½ cup coconut milk
Salt & pepper, to taste

Rinse the lentils and soak for 5-10 minutes.  Meanwhile, melt the butter in a soup pot over medium heat.  Add the onions and cook until beginning to caramelize.  Add the carrot, tomato, and garlic and cook until the carrot is tender. 

Stir in the lentils, turmeric, ginger, cumin, and mustard.  Cook for 1 minute.  Then stir in the broth.  Simmer for 20 minutes or until the lentils are very soft and mushy.

Remove from heat.  Blend with an immersion blender until smooth.  Season with coconut milk, salt, and pepper, and serve.

  Amy Eats the World in...

Cuba: Ropa Vieja (Slow Cooker Beef)
Thailand: Chicken Satay
Kenya: Crunchy N’Dizi (Peanut Crusted Bananas)
Sweden: Rodbetssallad med Getost (Grated Beet Salad with Goat Cheese)
New Zealand: Kiwi Burge
France: Fougasse (Provencal Flatbread)
Argentina: Chimichurri Sauce
Mexico (Halloween Special): Pan de Muerto (Day of the Dead Bread)
India: Spiced Golden Mil
Poland: Chrusciki (Angel Wing Cookies)
Ethiopia: Buticha (Hummus)
England: Wizarding World of Harry Potter Leaky Cauldron-Style Mini Cottage Pie 
Georgia: Lobiani (Bean-Stuffed Bread)
Mexico: Crispy Pork Carnitas
Cambodia: Loc Lac (Shredded Beef with Lime)
Israel: Chicken Albondigas (Chicken Meatballs)
Finland: Sima (Lemonade) 
Puerto Rico: Arroz con Tocino  (Rice with Bacon)
Egypt: Ghorayebah Cookies
Ukraine: Scuffles (Rohalyky) Cinnamon Crescent Rolls


  1. Dal (that third spelling- LOL!) is something my kid always liked to eat even when little, so I am not surprised that your family loved it.

  2. Liquid gold! I think my family would love this, too, and I know for sure I would. That bit of coconut milk must make it extra creamy.

  3. Smart of you to blend the lentils. This sounds great for a sick day too.

  4. You cannot beat a meal that the kids eat (huge bonus points for going back for seconds)!

  5. This Lentil soup has an amazing color, so inviting!

  6. I'm glad your soup was a hit Amy. Just hang on to that speech, I"m sure you'll need it before Lent is over LOL>