Bitter Gourd & Moong Dal Soup
A light, earthy soup that balances the mild bitterness of karela with creamy split yellow moong dal. Gently tempered with cumin and garlic, this nourishing bowl is both cleansing and comforting — a gentle way to enjoy bitter gourd's goodness.
For 4 servings
- prep · ~10 min
Prepare the bitter gourd.
1.Wash bitter gourd and trim the ends. Slice lengthwise and remove seeds with a spoon.2.Slice into thin half-moons and place in a bowl. Sprinkle a pinch of salt, rub gently, and set aside for 10 minutes.3.After 10 minutes, squeeze out excess moisture and rinse slices well under running water. - pressure cook · ~15 min
Pressure cook moong dal and bitter gourd.
1.Place washed moong dal and sliced bitter gourd into the pressure cooker.2.Add 3 cups water and a pinch of turmeric powder. Close the lid and cook on medium heat.3.After the first whistle, lower the flame and cook for 2 more whistles. Let pressure drop naturally.TIPDo not add salt to the pressure cooker — salt can toughen lentil skins and slow cooking. - simmer · ~5 min
Mash and simmer the dal.
1.Open the pressure cooker and whisk the cooked dal and bitter gourd with a ladle until slightly mashed and well blended.2.Add the remaining 1 cup water and the measured salt. Stir and bring to a gentle simmer over low heat for 5 minutes.TIPIf the soup is too thick, add a splash of hot water until it reaches a light, flowing consistency. - temper · ~5 min
Make the cumin-garlic tempering.
1.Heat oil in a small saucepan over medium heat until shimmering.2.Add cumin seeds and let them crackle and turn golden (30 seconds).3.Add chopped garlic and sauté until fragrant and lightly browned (1 minute).4.Add chopped onion and slit green chili. Cook until onions turn translucent (3-4 minutes). - mix · ~2 min
Combine tempering with the soup.
Pour the hot tempering mixture into the simmering dal soup. Stir well and let everything bubble together for 2 minutes so the flavours meld.
- garnish
Finish with lemon juice and coriander. Serve hot.
1.Turn off the heat and stir in fresh lemon juice.2.Ladle into bowls and garnish with chopped coriander leaves.3.Serve piping hot as a light meal or alongside steamed rice.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Salting bitter gourd for 10 minutes reduces bitterness without removing all its character.
- 2Do not add salt while pressure cooking the dal—salt toughens legume skins and slows cooking.
- 3Use a whisk or the back of a ladle to mash the dal until the soup is creamy and well blended.
- 4Temper the cumin seeds until they just crackle and turn golden to avoid a burnt, bitter taste.
- 5For a thinner soup, stir in an extra ¼ cup of hot water after mashing the dal.
- 6If reheating, add a splash of water to restore the soup's light consistency as dal thickens on standing.
Adapt it for your goals.
High-protein
Add ¼ cup of cooked chickpeas or a handful of paneer cubes when you simmer the soup. This boosts protein without overwhelming the gentle bitterness.
low oilLow-oil
Skip the tempering and simply stir in a pinch of asafoetida and cumin powder directly into the simmering soup. This cuts oil while keeping the digestive warmth.
veganVegan
The recipe is already vegan. Swap the tempering oil for coconut oil to add a subtle sweetness that pairs beautifully with the bitter gourd.
jainJain
Replace onion and garlic with a pinch of asafoetida and ½ teaspoon of grated ginger. The tempering stays lively while respecting Jain dietary restrictions.
Why this is on our healthy list.
Rich in Plant Protein
Moong dal provides easily digestible plant protein, making this soup a satisfying light meal that supports muscle repair.
High in Dietary Fibre
Both bitter gourd and moong dal are good sources of fibre, promoting healthy digestion and steady energy release.
Packed with Antioxidants
Turmeric, garlic, and bitter gourd contain compounds that help combat oxidative stress and support overall immunity.
Blood Sugar Favorable
Bitter gourd is traditionally valued for compounds that may help with healthy blood sugar metabolism, making this soup a smart choice for balanced eating.
Frequently asked questions
You can, but the soup will be noticeably more bitter. Salting draws out excess bitterness and makes the karela more palatable for most palates.
