Moong Dal Soup

Moong Dal Soup is a nourishing and flavorful Indian dish made from yellow split mung beans, packed with protein and spices. This comforting soup is perfect for a light meal or as an appetizer, offering a delicious way to enjoy legumes.

Ingredients

• Moong dal (yellow split mung beans) - 100 grams
• Water - 4 cups
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit (optional)
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh cilantro (coriander leaves) - for garnish
• Lemon juice - 1 tablespoon

Steps

1. Rinse the moong dal under running water until the water runs clear, then soak it for 15 minutes.
2. In a pot, heat 1 tablespoon of oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onion and sauté until translucent.
4. Stir in the ginger, garlic, and green chili, and cook for another minute until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften.
6. Drain the soaked moong dal and add it to the pot along with 4 cups of water. Bring to a boil.
7. Reduce the heat and let it simmer for about 20 minutes, or until the dal is soft and cooked through.
8. Once cooked, use an immersion blender to blend the soup slightly for a creamy texture, but leave some chunks for a rustic feel.
9. Stir in the garam masala and adjust seasoning if necessary. Cook for another 2 minutes.
10. Remove from heat, garnish with fresh cilantro and a squeeze of lemon juice before serving.

Nutrition

• Calories: 180
• Protein: 10 g
• Carbs: 30 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Water: 0.95 L

Health Benefits

• High in protein, making it great for muscle repair and overall health.
• Rich in dietary fiber, which aids in digestion and helps maintain healthy cholesterol levels.

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