Moong Dal Soup

Moong Dal Soup

This healthful vegan soup is high in protein. Made with split Moong dal and flavored with hari cilantro chutney, moong dal soup is flavorful yet simple and easy to make.

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Course dal, Soup

Cuisine Indian

Servings 4 people

Ingredients

  

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For the Soup

• 1 cup split yellow Moong dal, washed (available in Indian grocery stores)
• 1 teaspoon salt
• 1/4  teaspoon turmeric (haldi)
• 3 cups water
• Approximately 1/4 cup of Hari Cilantro Chutney

For the Seasoning

• 1 tablespoon oil
• 1/2 teaspoon cumin seeds (jeera)
• Pinch of asafetida (hing)

For the Garnish (optional)

• 1 tablespoon ginger, finely sliced
• 1/8 teaspoon salt, adjust to taste
• 1 teaspoon lemon juice

Instructions

 

Method

• Wash the dal several times, until the water becomes almost clear.
• In a medium pot combine the moong dal, turmeric, salt, and water. Cook over medium-high heat until it starts to boil. Remove the frothy foam that accumulates on the surface as the dal cooks.
• Lower the heat to medium and cook for 15 to 20 minutes, until completely cooked and a little mushy. Stir occasionally and add more water if needed. Turn off the heat.
• Puree the dal using a hand blender or regular blender. If needed, adjust the thickness of the dal by adding more boiled water. Mix well. The dal will thicken as it cools.
• Add hari cilantro chutney to suit your taste.  The chutney gives the soup a fresh green appearance and a tangy flavor.

Seasoning

• Heat the oil in a small saucepan. Add cumin seeds and wait until the seeds crack. Add asafetida and turn off the heat.
• Pour the mixture over the cooked soup.

Garnish (optional)

• Combine the ginger, salt and lemon juice. Marinate for at least a half hour.
• Garnish with a few slices of marinated ginger.
• Marinated ginger can be refrigerated for up to a week.

Notes

Time-saving Tip:

To save time you may use a pressure cooker, as follows.

1. In a pressure cooker add Moong dal, turmeric, salt, and water.  Close the cooker.
2. Cook over medium-high heat until it starts to steam.  Lower the heat to medium and cook for 5 more minutes.
3. Turn off the heat and let the steam escape before you open the pressure cooker.
4. Puree the dal using a hand blender or regular blender. If needed, adjust the dal to your desired consistency by adding more boiled water.  Mix well.
5. Add “Hari Cilantro Chutney” according to your taste.  The chutney will give a fresh green look to the soup and have a tangy flavor.

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How to make Yellow Moong al Soup with Vegetables

Moong dal soup is a nutritious dish made from split mung beans, also known as moong dal. It is suitable for individuals with diabetes as it has a low glycemic index, meaning it doesn’t cause a rapid spike in blood sugar levels. Additionally, it is gluten-free, making it safe for those with gluten sensitivities or celiac disease.

The soup is high in protein due to the lentils, making it a filling and satisfying meal option. It is also low in fat, which can be beneficial for those looking to manage their weight or reduce their fat intake.

Moong dal soup is often prepared as a vegan dish, as it typically does not contain any animal products. It can be served as a standalone soup or paired with salads for a wholesome and nutritious meal. Overall, it’s a healthy option that aligns with various dietary preferences and requirements.

Moong dal soup is a comforting and nutritious dish that is popular in Indian cuisine. Made from split mung beans, this soup is not only delicious but also packed with protein, fibre, and essential nutrients. In this easy moong dal soup recipe, we’ll guide you through the process of making a flavorful and hearty soup that is perfect for any occasion.

Easy Moong Dal Soup: A Cozy and Flavorful Treat
This recipe guides you through making a delicious and comforting moong dal soup, perfect for a quick and nourishing meal. Moong dal, also known as split mung beans, cooks quickly and offers a satisfying protein punch. Let’s get started!

Prep Work (15 minutes): Clean the Dal: Rinse the moong dal thoroughly under cold running water to remove any dust or debris. Soaking the dal for 30 minutes to 1 hour is optional, but it helps them cook faster and become more tender.

Flavor Builders: While the dal soaks (or if you choose to skip soaking), chop up some fresh ginger for that warming aroma. You can also add diced tomatoes and green chilies for a touch of sweetness and heat, depending on your preference.

Cooking the Soup (30-40 minutes): Sautéing the Aromatics: Heat oil or ghee in a pot over medium heat. Once hot, add the chopped ginger and cook for a few minutes until fragrant. This fragrant base will form the foundation of your soup’s flavor.

Spice Up Your Life: Now comes the magic! Add ground cumin, coriander, turmeric, and a pinch of asafoetida (if using) to the pot with the ginger. Stir everything well to coat the aromatics in the spices. Let them sizzle for a bit, releasing their wonderful aromas. Feel free to adjust the spice quantities based on your taste preference.

Simmering the Dal: Add the soaked (or unsoaked) moong dal to the pot and stir to combine it with the flavorful spice mixture. Next, pour in enough water or vegetable broth to cover the dal completely. Bring the mixture to a boil, then reduce heat and simmer gently. Let it simmer until the dal is tender and cooked through.

Creamy Option (optional, 5-10 minutes): Smooth Operator (Optional): If you prefer a creamy soup, let it cool slightly. Then, use an immersion blender or a regular blender (in batches) to achieve a smooth and velvety texture. Blend until you reach your desired consistency.

Final Touches (5 minutes): Season to Perfection: Now’s the time to adjust the taste! Add salt and a squeeze of lemon juice (optional) to balance the flavors. You can also add more spices if needed.

Fresh Finish: Garnish your soup with freshly chopped cilantro leaves for a pop of color and a refreshing touch.

Serving Up Warmth (enjoy!):

Ladle and Enjoy: Ladle the hot soup into serving bowls and garnish with additional cilantro, if desired. Pair your comforting bowl of moong dal soup with crusty bread, naan, or rice for a complete and satisfying meal. Enjoy this nourishing and delicious soup anytime you need a warm hug in a bowl!

Tips for Making the Perfect Moong Dal Soup:

• Soaking the moong dal helps reduce cooking time and improves texture.
• Experiment with different spices and seasonings to customize the flavor of the soup to your liking.
• For added richness, you can stir in a spoonful of coconut milk or cream towards the end of cooking.
• If you prefer a chunkier soup, you can skip blending and leave some of the dal intact.

Variations of Moong Dal Soup:

• Vegetable Moong Dal Soup: Add diced carrots, peas, and spinach for a hearty and nutritious twist.
• Spicy Moong Dal Soup: Increase the amount of green chilies or add red chili powder for extra heat.
• Coconut Moong Dal Soup: Stir in coconut milk for a creamy and indulgent flavor.

Benefits of Including Moong Dal Soup in Your Diet:

• High in Protein: Moong dal is an excellent source of plant-based protein, making it ideal for vegetarians and vegans.
• Rich in Fiber: The fiber content in moong dal aids digestion and helps maintain a healthy gut.
• Low in Fat: Moong dal soup is low in fat and cholesterol, making it a heart-healthy option for all.

Frequently Asked Questions (FAQs) about Moong Dal Soup:

Q: Can I use other lentils instead of moong dal?

A: Yes, you can substitute other lentils such as masoor dal or red lentils for moong dal in this recipe.

Q: Can I make moong dal soup in advance?

A: Yes, you can make the soup ahead of time and store it in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave before serving.

Q: Is moong dal soup gluten-free?

A: Yes, moong dal soup is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.

For more delicious Indian soup recipes, visit Manjula’s Kitchen. Explore a variety of vegetarian soups, appetizers, main courses, and desserts to delight your taste buds and impress your family and friends.