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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.

serve 4.

Moong Dal SoupIngredients

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
  • 1 teaspoon lemon juice

Method

  1. Wash the dal several times, until the water becomes almost clear.
  2. 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.
  3. 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.
  4. 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.
  5. Add hari cilantro chutney to suit your taste.  The chutney gives the soup a fresh green appearance and a tangy flavor.

Seasoning

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

Garnish (optional)

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

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.

Enjoy!

Introduction to moong dal soup:

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.

Step 1: Rinsing and Soaking the Moong Dal:

Before you begin cooking, it’s important to rinse the moong dal under cold water to remove any dirt or debris. Then, soak the dal in water for about 30 minutes to 1 hour. This soaking process helps soften the dal and reduces the cooking time. Once the dal is soaked, drain the water and it’s ready to be used in the soup.

Step 2: Preparation of Aromatics:

To add flavor to the moong dal soup, we’ll prepare some aromatics. You can also dice some tomatoes and green chilies if you prefer a bit of heat. These aromatics will enhance the taste of the soup and provide a depth of flavor.

Step 3: Sauteing Aromatics:

Heat oil or ghee in a pot over medium heat. Then, add ginger, and cook for another couple of minutes until fragrant. The aroma of these ingredients will form the base of the soup and create a delicious flavor profile.

Step 4: Adding Spices:

Spices are key to elevating the flavor of moong dal soup. Add ground cumin, coriander, turmeric, and a pinch of asafoetida (hing) to the sautéed aromatics. Stir well to coat the aromatics with the spices, allowing them to toast slightly and release their flavors. You can adjust the amount of spices according to your taste preferences.

Step 5: Cooking the Moong Dal:

Now it’s time to add the soaked moong dal to the pot. Stir well to combine the dal with the aromatic spice mixture. Then, pour in enough water or vegetable broth to cover the dal and bring the mixture to a boil. Once boiling, reduce the heat to low and let the soup simmer gently until the dal is cooked through and tender.

Step 6: Blending the Soup (Optional):

For a smooth and creamy texture, you can blend the soup using an immersion blender or a regular blender. Be sure to let the soup cool slightly before blending, and work in batches if using a regular blender. Blend until smooth, then return the soup to the pot and reheat if necessary.

Step 7: Finishing Touches:

Once the moong dal soup is cooked to perfection, it’s time to add the finishing touches. Taste and adjust the seasoning as needed, adding salt and any additional spices to suit your taste. You can also add a squeeze of lemon juice for a hint of acidity and freshness. Garnish the soup with freshly chopped cilantro leaves for a pop of color and flavor.

Step 8: Serving the Moong Dal Soup:

Your moong dal soup is now ready to be served! Ladle the hot soup into serving bowls and garnish with more cilantro leaves if desired. Serve the soup alongside crusty bread, naan, or rice for a complete meal. This comforting and nutritious soup is perfect for chilly days or whenever you need a nourishing pick-me-up.

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.


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17 thoughts on “Moong Dal Soup

  1. Delish! I used ghee instead of oil for the seasoning. I made the hari chutney and it was delicious. I think I used a little more than I should have because the kids said it was too hot. I would recommend using about enough to taste for kiddo palates, then adding a little more hari chutney for mom and dad palates. The lemon-ginger garnish was wonderful and flavorful.

  2. Hello Auntie,
    Thank you very much for this recipe. My friend from Gujarat loves it. My cooking day is on Wednesday. I want to make this and freeze it so he can eat it on Sunday. Will it still taste OK? I also froze the Hari Cilantro but it’s been about a month since I had any of those, which are in the ice cube trays. Are those pieces too old to use now? How long can one freeze chutney and use it? When does it go bad? I’m tempted to use it for the soup again but I know fresh is best.
    Please let me know.
    It is delicious. We both enjoy your show and family stories.

  3. Aunty,
    Did you soak the dal overnight before washing it?
    Thank you for your easy to follow recipes and videos. Now I can impress my boyfriend from Nepal. 🙂

    Namaste,
    Emily

  4. Auntie, You serve as our mother when she is not around to help and give us some tips and save us from in-laws 😉

    Love you a lot!!! Awesome recipes.. cooking is so much fun with you around!

  5. hello manjulaji
    I tried this recipe..the outcome was delicious..I made a lil changes – After pressure cooking the dal, i let t cool and then poured it into the blender with a pulse or two. Then i boiled it n stove top and to that I added 1/2 tsp store bought green chilli chutney, 1/2 tsp pudina or coriander chutney and garlic powder..and served t with bread chunks…

  6. I loveee how you explain everything..ur family must be lucky you have such an amazing gift of making yummy food. InshAllah I will be trying some of these!
    God Bless You

  7. I made this and paratha today watching your videos. This was my first time making Indian food and it was wonderful! You made it so easy for me! I can’t wait to try more things.

  8. Thanks for the recipes!!! I just got back from meeting my soon-to-be parents-in-law in Kolkata, and my partner is craving moong dal. It turns out I didn’t have most of the required spices for the Moong Dal Soup, so I made a Chicago twist on it! I boiled the dal with salt, celery salt, cumin, black pepper, and a little bit of veggie oil. When it was done, I stirred in a tablespoon of butter. In a separate pan, I fried some bacon and chopped onions until they were brown and crispy. I served it with the bacon and onions on top, and voila! It was a big hit!

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