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Easy Moong Dal Soups: Healthy Soup Recipes

Bonny Shah

Bonny Shah
18 May 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

The humble moong is not just affordable and nutritious, but delicious and versatile too. Keep reading and you’ll find there’s more to moong than the standard dal preparation.

Nutritional Benefits of Moong Dal

Moong Dal Soup Recipe Weight Loss

Moong dal nutrition facts are simply so many! Containing protein, fibre, vitamins, minerals and bioactive compounds, moong dal offers balanced nutrition all on its own. Boiled moong offers a protein content of over 7%, fibre content of about 8% and a 19.15% carbohydrate content. It is one of the best sources of plant-based protein. Moong dal is also rich in essential amino acids, which your body is unable to produce on its own. Moong dal is also rich in flavonoids and phenolic acids - yet another bunch of moong dal nutrition facts - which have antioxidant and anti-inflammatory properties. Although moong comes with certain antinutritional factors, their effects can be combated through cooking, germination, fermentation or dehulling. Moong beans also contain potassium, magnesium and fibre, which have been linked to lower blood pressure levels in adults.


Moong dal is a great option to incorporate this superfood into your diet. The nutritional benefits of moong dal shine inM Tata Sampann’s 100% Organic Moong Dal. It is carefully sourced, dehulled and unpolished to offer you the best of the natural goodness this pulse has to offer. Here we’ve compiled a few easy moong dal soup recipes for you to try out.

Simple Soothing Moong Dal Soup

This recipe is low on spice, and is great for when you’re feeling under the weather. In a pressure cooker, sauté jeera powder, pepper and amchur in ghee. Add some ginger paste and sauté. Add ¼ cup soaked moong dal and fry. Next, add ½ cup chopped vegetables of your choice and fry. Add 2 cups of water and cook for 2 whistles. Once this is done, give the mixture a whiz in the blender. Add water if required and serve hot with a side of toast cubes.

Carrot and Moong Dal Soup

Moong Dal Soup

This recipe makes a wholesome meal all by itself. To start, heat oil in a large pan and sauté peppercorns, garlic and onions. Next, add 1 cup chopped carrots and ¼ cup chopped tomato, and cook for a few minutes. Add ½ cup moong dal along with 4 cups of water and cook until the carrots soften. Allow this to cool and then purée the mixture. Transfer the purée back to the pan, add 1 cup water, ¾ cup milk, and salt and pepper to taste. Bring this to a boil and voila!

Moong Paneer Soup

This high protein soup is an awesome idea for dinner, and you could also consider it a soup for weight loss. Add 2 tbsp moong along with water and salt in a pressure cooker and cook until the moong become soft. Allow it to cool for some time. Add the cooked moong in a grinder to make smooth puree, add water as required. Heat 1 tsp oil in a pan, add 1/4th tsp cumin seed & 1-inch ginger and sauté it for a minute. Add moong purée and allow it to boil. Add 1 tsp lemon juice and cook for few seconds Add the 30gms cubed paneer and simmer for few seconds. Turn off the flame and serve hot.

Mixed Dal and Spinach Soup

With spinach and lentils, this could be a good soup for weight loss. Soak ¾ cup moong dal and ¾ cup toor dal in warm water for 20 minutes. Transfer the dal to a large saucepan, add sufficient water and boil. In a separate small pan, sauté ginger paste with a bit of haldi powder and salt, and add this to the dal. Once the dal is done, add chopped spinach. Now, in the small pan, add 3 tbsp ghee and sauté 1 tsp jeera seeds till they sizzle, followed by one crushed dry red chilli and about 6 cloves of chopped garlic. Add this tadka to the soup mix and then blend in a processor until smooth. Add warm water if needed to adjust the consistency. Bon appétit!

Have you tried any of these healthy soup recipe ideas? Let us know what you thought in the comment section below.



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