Indian lentil soup, sometimes referred to as moong dal soup for weight loss, is a straightforward vegetarian soup recipe that is oozing with flavour. You have a hearty soup with a touch of spice from chilli flakes, sharpness from lemon juice, and richness from lentils and vegetables. It is equally nutritious and tasty! I have the directions for both making it in an instant pot and on the stovetop.
What are yellow lentils, or moong dal?
Similar to a famous one-dish Dal Dhokli, Moong Dal (aka Split Mung dal), also known as split yellow lentils, is a highly popular, filling, and simple to digest legume that is regularly prepared in most Indian homes. The same recipe works with red lentils as well (also known as Masoor Dal).
Moong dal soup for weight loss is well-known for being nutrient-dense. They help decrease cholesterol and are helpful in controlling blood sugar levels. They are also very high in fibre and protein. Due to its ease of digestion, split moong dal is typically advised for infants, children, the elderly, and those who are ill. Khichdi, a delectable dish made with yellow lentils, is another such comfort food.
For making moong dal soup for weight loss
- ¼ Cup Yellow moong dal (skinned moong lentils)
- ¼ Cup masoor dal
- 1 Piece Green Chilli
- 3 Cloves Garlic
- ½ Inch Ginger
- 1 Piece Medium size onion Cut small pieces
- ½ Cup Pumpkin
- ½ Cup Carrot
- ½ Cup Bottle gourd
- Coriander leaves stalk
- ½ Tbsp Turmeric powder
- ¼ Tbsp Cumin powder
- ½ Slice Lemon
- 3 Cup Water
- 1 Tbsp Salt Add salt as per your need.
Serve Suggestion:
Serve the recipe for Moong Dal Fry over basmati rice, jeera rice, or quinoa, along with a side salad and pickles. You can also serve it with various veggie dishes like paratha or Indian flatbread like roti.
Moong Dal Soup for Weight Loss Nutrition Value:
Calories: 180kcal | Carbohydrates: 29g | Protein: 10g | Fat: 3g | Saturated Fat: 1g | Sodium: 132mg | Potassium: 80mg | Fiber: 4g | Sugar: 1g | Vitamin A: 465IU | Vitamin C: 30.4mg | Calcium: 32mg
Iron: 1.8mg.
How does moong dal soup help in achieving weight loss goals?
Moong dal soup can be beneficial for weight loss due to several reasons:
Low in Calories: Moong dal soup is relatively low in calories compared to many other soups. It provides a filling and nutritious option without significantly adding to your daily calorie intake.
High in Fiber: Moong dal is a good source of dietary fiber. Fiber helps in promoting satiety and reducing hunger pangs, which can be beneficial when trying to control portion sizes and overall calorie intake.
Protein-Rich: Moong dal is also rich in protein, which is essential for weight loss. Protein helps in increasing satiety, preserving muscle mass, and boosting metabolism. Consuming moong dal soup can provide a satisfying and nutrient-dense option to support weight loss efforts.
Nutrient-Dense: Moong dal soup contains several essential nutrients such as vitamins (including B vitamins), minerals (iron, potassium, magnesium), and antioxidants. These nutrients support overall health and well-being while providing necessary nourishment during weight loss.
Low in Fat: Moong dal soup is typically low in fat, especially when prepared with minimal oil or ghee. This makes it a healthier choice for those aiming to reduce fat intake while still enjoying a satisfying and flavorful meal.
Detoxification and Digestion: Moong dal has been associated with detoxification properties, aiding in the elimination of toxins from the body. Additionally, moong dal is considered easy to digest, which can be helpful for individuals with digestive issues during weight loss.
Can moong dal soup be included in a balanced diet for long-term weight management?
Yes, moong dal soup can certainly be included as part of a balanced diet for long-term weight management. Here’s why:
Nutrient Density: Moong dal soup is packed with essential nutrients such as protein, fiber, vitamins (including B vitamins), minerals (iron, potassium, magnesium), and antioxidants. These nutrients are crucial for overall health and well-being, and incorporating moong dal soup ensures that you’re getting a nutritious meal while managing your weight.
Satiety and Portion Control: Moong dal soup is high in protein and fiber, which promote satiety and help you feel fuller for longer. This can aid in portion control, reducing the likelihood of overeating or snacking on calorie-dense foods.
Low-Calorie Option: Moong dal soup is relatively low in calories, especially when prepared with minimal oil or ghee. This makes it a suitable choice for maintaining a calorie deficit necessary for weight management.
Versatility and Variety: Moong dal soup can be customized by adding a variety of vegetables, herbs, and spices, allowing you to create different flavors and textures. This versatility ensures that you won’t get bored with your meals and helps you adhere to a balanced diet in the long run.
Remember, for successful long-term weight management, it’s important to focus on overall dietary patterns rather than relying solely on one specific food or recipe. Combine moong dal soup with a variety of nutrient-dense foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats, to ensure a well-rounded and balanced diet.
Are there any variations or additions that can be made to the basic moong dal soup recipe for flavor and variety?
Absolutely! Moong dal soup is versatile and can be customized with various additions and variations to enhance its flavor and provide variety. Here are some ideas:
Vegetable Medley: Add a mix of vegetables such as carrots, peas, bell peppers, cauliflower, or spinach to the soup. This not only adds flavor and texture but also boosts the nutritional value of the soup.
Spices and Seasonings: Experiment with different spices and seasonings to suit your taste preferences. Common options include cumin, coriander, turmeric, ginger, garlic, or garam masala. Toasting the spices in oil or ghee before adding the dal and water can enhance their flavors.
Herbs and Greens: Fresh herbs like cilantro, mint, or parsley can add a burst of freshness to the soup. Additionally, adding greens like spinach, kale, or fenugreek leaves can provide added nutrition.
Creamy Texture: For a creamier texture, blend a portion of the cooked moong dal soup and add it back to the pot. This gives a thicker consistency without adding extra calories.
Lemon or Lime Juice: Squeeze some fresh lemon or lime juice into the soup just before serving. It adds a tangy and refreshing element to the flavor profile.
Coconut Milk: For a twist, substitute some of the water with coconut milk to create a creamy and slightly sweet taste. This variation works particularly well with Indian-inspired flavors.
Toppings and Garnishes: Sprinkle some roasted cumin seeds, chopped nuts (such as almonds or cashews), or crispy fried onions on top of the soup for added texture and flavor.
Heat and Spice: If you enjoy spicier flavors, you can add chili powder, red pepper flakes, or fresh chili peppers to give the soup some heat.
Remember to adjust the cooking time and liquid quantities accordingly when incorporating additional ingredients. Feel free to get creative and tailor the soup to your preferences while keeping the overall nutritional balance in mind.
Moong Dal Soup for Weight Loss
Equipment
- 1 Bowl
- 1 Pressure cooker
- 1 Knife
- 1 Hand Blender
Ingredients
For making moong dal soup for weight loss
- ¼ Cup Yellow moong dal (skinned moong lentils)
- ¼ Cup masoor dal
- 1 Piece Green Chilli
- 3 Cloves Garlic
- ½ Inch Ginger
- 1 Piece Medium size onion Cut small pieces
- ½ Cup Pumpkin
- ½ Cup Carrot
- ½ Cup Bottle gourd
- Coriander leaves stalk
- ½ Tbsp Turmeric powder
- ¼ Tbsp Cumin powder
- ½ Slice Lemon
- 3 Cup Water
- 1 Tbsp Salt Add salt as per your need.
Instructions
Making moong dal soup for weight loss step by step
- 1st into a bowl adding ¼ cup Yellow moong dal (skinned moong lentils).
- After then add ¼ cup red masoor dal.
- Add some water in it to allow the dals to get soaked with regard to the soaking time it's always ideal to soak dals for a longer time anyway between one hour to four hours would be ideal the longer you soak the dal the more easily digestible it will.
- The dals are nicely soaked so i'm going to rinse it a couple of times.
- After that add it onto a strainer into my pressure cooker.
- Into this adding in half of a green chili 3 cloves of garlic and half inch ginger.
- Then add half of an onion roughly chopped.
- Add half cup roughly chopped pumpkin also, known as kaddu.
- Add half cup carrot roughly chopped.
- Add roughly chopped bottle gourd also known as laukiÂ
- Then add adding coriander stalk so, this is one sprig of coriander note that i'm also adding the root along with the stalk. So what i've done is i've washed and rinsed the root thoroughly, the reason why i am adding the stock and the roots along is this will help to give an amazing flavor to the soup.
- After add ¼ teaspoon jeera also known as cumin seeds, ¼ teaspoon jeera powder also known as roasted cumin powder, ½ teaspoon turmeric powder, ½ teaspoon pink Himalayan salt or as needed.
- Then add 3 cups water and give it good mix.
- Turn on the flame cover it with the lid and pressure cook for three to four whistles.
- After three to four whistles turn off the flame and allow the pressure cooker to depressurize by itself. Once the pressure has depressurized by itself open the cooker and then remove the stock of the coriander leaves.
- With an immersion blender or a stick blender, blending it really well make sure all the vegetables are nicely blended.
- Once blended turn on the flame and give this a good mix, if you would like your soup to be slightly thinner you can increase water and if you would like your soup to be little more thicker reduce water by half cup. I prefer my dal soup to be of this consistency into this.
- Then adding in half teaspoon freshly ground black pepper powder.Â
- Add  some fresh coriander leaves finely chopped and i'm giving this a good mix. you can increase or decrease black pepper powder to suit your taste at this stage you can check.
- Â Once it comes to a boil turn off the flame and once it has been turned off. I'm squeezing in half a lemon give this a good mix.
- Moong dal soup for weight loss is ready, lastly just a sprinkle of black pepper powder then serve in your dinner.
Video
Notes
- Soaking Lentils: Soaking the dal in water for 30 minutes can help it cook more quickly.
- Change Consistency: If your dal is too watery, you can activate the saute mode and finish cooking for an additional two to three minutes.
- You may cook this yellow dal in a different way by omitting the onion and garlic.
- If you're a vegan, you can substitute any other cooking oil for ghee.
- Refrigerator: Moong dal may be kept in the refrigerator for up to three days if it is sealed tightly.
- Â Freeze: The mung dal tadka may be kept in a freezer-safe, airtight container for up to two to three months.
- Reheat: Use the stovetop or the microwave to reheat the dal. After standing, the dal will get thicker, so add more water to thin it down. If frozen, let it defrost for a few hours before reheating.
Moong Dal Soup for Weight Loss Recipe Step by Step:
1.1st into a bowl adding ¼ cup Yellow moong dal (skinned moong lentils).
2. After then add ¼ cup red masoor dal.
3. Add some water in it to allow the dals to get soaked with regard to the soaking time it’s always ideal to soak dals for a longer time anyway between one hour to four hours would be ideal the longer you soak the dal the more easily digestible it will.
4. The dals are nicely soaked, i’m going to rinse it a couple of times.
5. After that add it onto a strainer into my pressure cooker.
6. Into this adding in half of a green chili 3 cloves of garlic and half inch ginger.
7.Then add half of an onion roughly chopped.
8. Add half cup roughly chopped pumpkin also, known as kaddu.
9. Add half cup carrot roughly chopped.
10. Add roughly chopped bottle gourd also known as laukiÂ
11. Then add adding coriander stalk so, this is one sprig of coriander note that i’m also adding the root along with the stalk. So what i’ve done is i’ve washed and rinsed the root thoroughly, the reason why i am adding the stock and the roots along is this will help to give an amazing flavor to the soup.
12. After add ¼ teaspoon jeera also known as cumin seeds, ¼ teaspoon jeera powder also known as roasted cumin powder, ½ teaspoon turmeric powder, ½ teaspoon pink Himalayan salt or as needed.
13. Then add 3 cups water and give it good mix.
14. Turn on the flame cover it with the lid and pressure cook for three to four whistles.
15. After three to four whistles turn off the flame and allow the pressure cooker to depressurize by itself. Once the pressure has depressurized by itself open the cooker and then remove the stock of the coriander leaves.
16. With an immersion blender or a stick blender, blending it really well make sure all the vegetables are nicely blended.
17. Once blended turn on the flame and give this a good mix, if you would like your soup to be slightly thinner you can increase water and if you would like your soup to be little more thicker reduce water by half cup. I prefer my dal soup to be of this consistency into this.
18. Then adding in half teaspoon freshly ground black pepper powder.Â
19. Add  some fresh coriander leaves finely chopped and i’m giving this a good mix. you can increase or decrease black pepper powder to suit your taste at this stage you can check.
20. Once it comes to a boil turn off the flame and once it has been turned off. I’m squeezing in half a lemon give this a good mix.
21. Moong dal soup for weight loss is ready, lastly just a sprinkle of black pepper powder then serve in your dinner.
1.How nutritious is yellow mung dal tadka?
Ans: Yes! This mung dal is a fantastic source of plant-based protein for vegans and vegetarians since it is packed with dietary fibre, minerals, and other nutrients. It is hence healthful.
2. How can vegans create moong dal?
ANS: Replace the ghee with any veggie cooking oil to make it vegan.
3. Does the moong dal need to be soaked?
ANS: No, soaking the mung dal is not required for this dish. However, if you have the time, soak the lentils for at least 30 minutes to help them cook more quickly and make it simpler to digest.
