Nepal’s culinary culture is rich with comforting, flavorful soups that serve as meals, appetizers, and even remedies. From hearty lentil stews to tangy fermented broths, Nepali soups are packed with nutrition and tradition. Whether enjoyed with rice, bread, or on their own, these soups are beloved by locals and travelers alike.
In this guide, we explore the 10 most popular soups from Nepal, detailing their ingredients, preparation, and unique taste profiles.
1. Dal (Lentil Soup) – The Heart of Nepali Cuisine
Why It’s the Most Eaten Soup in Nepal
Dal is the staple soup of Nepal, consumed daily in nearly every household. Made from yellow, red, or black lentils, it is lightly spiced and served with rice (Dal Bhat).
Key Ingredients:
- Lentils (masoor, moong, or urad dal)
- Turmeric, cumin, garlic, ginger
- Tomatoes and cilantro for freshness
Flavor Profile:
✔ Mild & Comforting
✔ Slightly Earthy (from lentils)
✔ Aromatic (tempered with garlic and cumin)
Best Served With:
- Steamed rice
- A side of vegetable curry (tarkari)
2. Gundruk Ko Jhol (Fermented Leafy Greens Soup)
The Tangy, Umami-Rich Soup from the Himalayas
Gundruk is made from fermented mustard or spinach leaves, giving the soup a distinct sour and earthy taste.
Key Ingredients:
- Dried and fermented greens (gundruk)
- Tomatoes, garlic, ginger, green chilies
- Turmeric and cumin for warmth
Flavor Profile:
✔ Sour & Funky (from fermentation)
✔ Lightly Spicy
✔ Great for digestion
Best Served With:
- Dhindo (millet porridge)
- Steamed rice
3. Kwati (Mixed Sprouted Bean Soup)
The Protein-Packed Festival Soup
Kwati is a nutritious soup made from nine types of sprouted beans, traditionally eaten during Gunla (Buddhist fasting month) and Janai Purnima.
Key Ingredients:
- Sprouted black gram, green gram, chickpeas, soybeans
- Garlic, ginger, cumin, turmeric
- A touch of jimbu (Himalayan herb)
Flavor Profile:
✔ Earthy & Nutty
✔ Lightly Spiced
✔ Rich in Protein
Best Served With:
- Rice or roti
- A squeeze of lemon
4. Thukpa (Nepali Noodle Soup)
The Himalayan Comfort Food Loved by Trekkers
Thukpa is a Tibetan-influenced noodle soup popular in Nepal’s mountain regions, especially among trekkers.
Key Ingredients:
- Wheat or eggless noodles
- Mixed vegetables (carrots, cabbage, spinach)
- Garlic, ginger, soy sauce, and chili
Flavor Profile:
✔ Warming & Hearty
✔ Mildly Spicy
✔ Perfect for cold weather
Best Served With:
- A side of momo (dumplings)
- Extra chili sauce
5. Aloo Tama (Potato & Bamboo Shoot Soup)
The Sour and Spicy Newari Delight
A signature Newari soup, Aloo Tama combines potatoes (aloo) and fermented bamboo shoots (tama) for a unique tangy flavor.
Key Ingredients:
- Fermented bamboo shoots
- Potatoes, tomatoes, garlic
- Turmeric, cumin, chili
Flavor Profile:
✔ Sour & Earthy
✔ Slightly Funky (from fermentation)
✔ Comforting yet Bold
Best Served With:
- Rice or chiura (beaten rice)
6. Yomari Soup (Sweet Rice Dumpling Broth)
The Festive Sweet-Savory Soup
A Newari specialty, this soup features yomari (rice dumplings) served in a light, sweet broth.
Key Ingredients:
- Rice flour dumplings stuffed with chaku (molasses)
- Cardamom, fennel for aroma
Flavor Profile:
✔ Sweet & Fragrant
✔ Soft & Chewy Dumplings
Best Served During:
- Yomari Punhi (Newari festival)
7. Sisnu Ko Jhol (Nettle Soup)
The Nutrient-Dense Himalayan Soup
Made from wild nettle leaves, this soup is a rural favorite known for its health benefits.
Key Ingredients:
- Fresh or dried nettle leaves
- Garlic, ginger, turmeric
- Optional lentils for thickness
Flavor Profile:
✔ Earthy & Slightly Bitter
✔ Rich in Iron & Vitamins
Best Served With:
- Dhindo or rice
8. Tomato Achar Soup (Spicy Tomato Broth)
The Tangy, Spicy Nepali Tomato Soup
A homestyle soup made from roasted tomatoes, garlic, and chilies, similar to a chunky gazpacho.
Key Ingredients:
- Fresh tomatoes, garlic, green chilies
- Mustard oil, turmeric
Flavor Profile:
✔ Tangy & Spicy
✔ Great for Monsoon Season
Best Served With:
- Puffed rice or roti
9. Masu Ko Jhol (Vegan “Meat” Broth with Mushrooms)
The Plant-Based Meat Substitute Soup
Traditionally a meat soup, the vegan version uses mushrooms or soy chunks for a similar texture.
Key Ingredients:
- Mushrooms or soy chunks
- Onions, tomatoes, garlic, ginger
- Bay leaves, cumin, coriander
Flavor Profile:
✔ Savory & Umami-Rich
✔ Hearty & Filling
Best Served With:
- Rice or sel roti
10. Chyang Ko Jhol (Fermented Rice Soup)
The Traditional Newari Fermented Soup
A mildly alcoholic (optional) soup made from fermented rice (chyang), often served in Newari feasts.
Key Ingredients:
- Fermented rice water
- Ginger, garlic, turmeric
Flavor Profile:
✔ Sour & Slightly Sweet
✔ Light & Refreshing
Best Served During:
- Newari festivals
Final Thoughts: Why Nepali Soups Are a Must-Try
From protein-packed kwati to tangy gundruk, Nepali soups offer:
✔ Nutrition & Comfort
✔ Unique Fermented Flavors
✔ Perfect Balance of Spice & Tang
Which one will you try first? Let us know in the comments!
A Taste of Comfort: 5 Unique Soups from Nepal’s Diverse Ethnic Communities
Nepal, a mosaic of over 125 ethnic groups, boasts a culinary landscape as diverse as its people. While the ubiquitous dal bhat often takes center stage, a deeper dive into the country’s kitchens reveals a fascinating array of soups, each a comforting testament to the unique ingredients, traditions, and environments of its ethnic communities. These aren’t just broths; they are liquid stories, offering warmth, nourishment, and a distinct cultural flavor.
Here are 5 exceptional soups from Nepal’s ethnic communities, each with its own special charm:
1. Dhindo and Soup (Gandruk ko Jhol) – Gurung/Magar Communities
While Dhindo itself is a thick, porridge-like staple made from millet or corn flour, it’s almost always accompanied by a flavorful soup, most famously Gandruk ko Jhol. This soup is central to the diets of the Gurung and Magar communities, particularly in the hilly regions.
Specialty: The star ingredient is gandruk, fermented and sun-dried leafy greens (like mustard greens or radish leaves). This fermentation process imparts a distinctly tangy, umami-rich, and slightly pungent flavor that is incredibly complex and unique. The soup is typically simple, often with garlic, ginger, and a touch of chili, allowing the gandruk’s earthy sourness to shine through. It’s a remarkably comforting and nutritious soup, especially during colder months, perfectly complementing the robust dhindo.
2. Aloo Tama – Newar Community
Aloo Tama is a classic Newari soup, a staple in the Kathmandu Valley, and a vibrant example of the community’s distinctive culinary style. It’s a simple yet incredibly flavorful vegetarian soup.
Specialty: The defining combination of potato (aloo) and fermented bamboo shoots (tama) gives this soup its signature tangy and slightly sour taste. The tama, fermented in brine, provides a sharp, earthy aroma and a unique tartness that beautifully cuts through the starchiness of the potatoes. Typically seasoned with black-eyed peas (bodi), ginger, garlic, and sometimes a hint of turmeric and chili, Aloo Tama is a comforting, hearty, and remarkably refreshing soup, often enjoyed with rice or chiura (beaten rice).
3. Kinema Soup – Limbu/Rai Communities
Originating from the Eastern Himalayan regions, Kinema soup is a traditional delicacy of the Limbu and Rai communities, renowned for its distinct aroma and flavor.
Specialty: The unique ingredient here is kinema, fermented soybeans. Similar to Japanese natto, kinema has a strong, pungent aroma and a somewhat slimy texture, which might be an acquired taste for some, but is deeply cherished for its intense umami and probiotic qualities. The soup is usually prepared by sautéing kinema with onions, garlic, ginger, green chilies, and often tomatoes, then simmering it in water to create a rich, savory, and highly nutritious broth. It’s a powerful source of protein and a true representation of the communities’ traditional food preservation methods.
4. Thenthuk (Hand-Pulled Noodle Soup) – Sherpa/Tibetan Communities
While widely enjoyed by Tibetan-influenced communities, Thenthuk is particularly prominent among the Sherpa people in the high Himalayan regions. It’s a hearty, warming noodle soup designed to sustain one in cold climates.
Specialty: The highlight of Thenthuk is its hand-pulled, uneven, flat noodles, which give the soup a distinct chewiness and texture. The broth is rich and savory, often made from yak meat or mutton stock, though vegetarian versions with vegetable broth are also common. It’s packed with diced meat (if non-veg), various vegetables like radish, potato, spinach, and cabbage, creating a wholesome and incredibly satisfying meal in a bowl. The thick noodles and nourishing broth make it an ideal fuel for high-altitude living.
5. Ghonghi ko Jhol (Snail Soup) – Tharu Community
For a truly unique experience, Ghonghi ko Jhol is a traditional soup of the Tharu community, primarily residing in the Terai plains of Nepal. This soup showcases the community’s use of locally available ingredients from their wetland environment.
Specialty: The defining ingredient is freshwater snails (ghonghi). The snails are meticulously cleaned and prepared, then cooked in a rich, spicy, and often tangy broth. The soup is typically flavored with mustard oil, ginger, garlic, green chilies, and a variety of local spices, sometimes including a touch of tama (fermented bamboo shoots) for added tang. It’s a very distinct flavor – earthy, spicy, and with the unique texture of the snails. Ghonghi ko Jhol is considered a delicacy and a source of protein, reflecting the Tharu community’s close connection to their natural environment and their ingenious use of its resources.
These five soups offer just a glimpse into the incredible diversity of Nepal’s ethnic cuisines. Each bowl is not just a meal, but a cultural immersion, revealing the traditions, resilience, and unique flavors that define the heart of these vibrant communities.
Annex: 5 Unique Soups from Nepal’s Diverse Ethnic Communities
Nepal’s multicultural heritage brings an incredible variety of soups, each reflecting the traditions of its ethnic communities. From the tangy flavors of the Newars to the hearty broths of the Sherpas, here are 5 unique soups from Nepal’s diverse racial groups that you must try.
1. Wo (Newari Black Lentil Soup) – Newar Community
A Protein-Rich Newari Staple
A thick, spiced black lentil soup traditionally served during Newari feasts and festivals.
Key Ingredients:
- Black lentils (maas)
- Garlic, ginger, cumin, turmeric
- Mustard oil for tempering
Flavor Profile:
✔ Earthy & Nutty
✔ Slightly Spicy
✔ Often Paired with Bara (Lentil Pancake)
Cultural Significance:
- Served during Newari celebrations like Yomari Punhi.
2. Thenthuk (Sherpa Hand-Pulled Noodle Soup) – Sherpa Community
The Himalayan Comfort Food
A hearty, warming noodle soup from the high-altitude Sherpa kitchens, perfect for cold mountain climates.
Key Ingredients:
- Hand-pulled wheat noodles
- Potatoes, carrots, leafy greens
- Garlic, ginger, and Sichuan pepper (timur)
Flavor Profile:
✔ Warming & Hearty
✔ Mildly Spiced
✔ Often Eaten After Long Treks
Cultural Significance:
- A staple in Sherpa households in the Everest region.
3. Kachila (Raw Spiced Meat Substitute Soup) – Thakali Community
A Bold, Spiced Broth (Vegan Adaptations Available)
Traditionally made with raw minced meat, the vegan version uses crumbled tofu or mushrooms marinated in mustard oil and spices.
Key Ingredients (Vegan Version):
- Minced mushrooms or soy granules
- Mustard oil, timur (Szechuan pepper), garlic
- Green chilies and coriander
Flavor Profile:
✔ Fiery & Aromatic
✔ Strong Mustard Oil Flavor
✔ Served Chilled or Lightly Warmed
Cultural Significance:
- A signature Thakali dish, often part of their elaborate thali.
4. Sidra Ko Jhol (Dried Fish/Tofu Soup) – Limbu Community
A Tangy, Umami-Packed Broth
Traditionally made with dried fish, the vegan adaptation uses tofu or mushrooms for a similar texture.
Key Ingredients (Vegan Version):
- Dried tofu or smoked mushrooms
- Tomatoes, garlic, ginger
- Turmeric and cilantro
Flavor Profile:
✔ Smoky & Tangy
✔ Light Yet Flavorful
Cultural Significance:
- A Limbu delicacy, often paired with kinema (fermented soybeans).
5. Dhido Ko Jhol (Millet Porridge Soup) – Gurung & Magar Communities
A Rustic, Gluten-Free Staple
A simple, nourishing soup made from millet or buckwheat flour, often eaten in rural Nepal.
Key Ingredients:
- Millet or buckwheat flour
- Water or vegetable broth
- Turmeric, salt, and optional greens
Flavor Profile:
✔ Earthy & Mild
✔ Thick & Comforting
Cultural Significance:
- A traditional Gurung & Magar meal, especially in mountainous regions.
Why Explore Nepal’s Ethnic Soups?
These soups showcase:
✔ Diverse cooking techniques (fermentation, hand-pulled noodles, smoked flavors)
✔ Unique local ingredients (timur, jimbu, gundruk)
✔ Cultural heritage (festivals, rituals, daily meals)
Have you tried any of these? Share your experience in the comments!