Indian · Dinner
Green Gram Lentil Soup
Split moong dal simmered until creamy, finished with a cumin-mustard tempering and folded through with whole moong beans for added protein and fibre. Lightly spiced with turmeric and ginger, brightened with lemon and cilantro, topped with yogurt for a light, easily digested vegetarian bowl.
$3
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
398Calories
37.2gProtein
8.4gFat
52.8gCarbs
6.8gSugar
14.1gFiber
420mgSodium
14mgChol
3.9gSat Fat
1180mgPotassium
150mgCalcium
6.8mgIron
0.1mcgVitamin B12
14mgVitamin C
Goes well with
Indian Pale Ale (IPA)
local
Masala Chai
international
vegetarian
gluten-free
high-fiber
low-calorie
protein-rich
low-cholesterol
glp-1
Instructions
1
Prep
Rinse the soaked split moong dal and cooked whole moong beans under cold water in a sieve until water runs clear, then set aside.
2
Simmer the split dal with water over medium heat for 20 minutes, stirring occasionally, until lentils collapse into a soft, spoonable mass.
3
Melt ghee in a skillet over medium heat, add cumin and mustard seeds, and cook 30-45 seconds until mustard seeds pop.
4
Add garlic, ginger, chili, and onion; cook 2-3 minutes over medium heat, stirring often, until onion is soft and translucent.
5
Stir in tomato and turmeric, cook 2 minutes until tomato softens, then transfer to the dal with whole moong beans.
6
Simmer 5 minutes over low heat to combine flavours, adding water if needed to reach soup consistency.
7
Off heat, stir in lemon juice and cilantro, season with salt to taste.
8
Ladle into a bowl, top with yogurt dollop, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.8 oz280g split moong dal, soaked 20 minutes
- 2/3 cup120g, cooked whole moong beans
- 2 cup480ml water
- 2 tsp2 tsp ghee
- 1 tsp1 tsp cumin seeds
- 1/2 tsp1/2 tsp mustard seeds
- 1/2 tsp1/2 tsp turmeric powder
- 2 clove2 clove garlic
- 1 tsp1 tsp ginger
- 22 small dried chili (optional)
- 4 tbsp4 tbsp onion
- 4 tbsp4 tbsp tomato
- 2 tbsp2 tbsp cilantro
- 2 tsp2 tsp lemon juice
- 4 tbsp60g plain whole-milk yogurt
