Gentle Moong Dal Soup
This light and nourishing Gentle Moong Dal Soup is a comforting, easy-to-digest meal, perfect for when you need a soothing, flavorful pick-me-up. It's packed with the goodness of yellow split lentils, fresh ginger, and aromatic spices, offering warmth and gentle sustenance.
For 4 servings
**Prepare the Dal**: Rinse the yellow split moong dal thoroughly under cold running water until the water runs clear. You can optionally soak it in water for 15-20 minutes to aid digestion and speed up cooking, then drain.
**Cook the Dal (Pressure Cooker Method)**: In a pressure cooker, heat 1 tablespoon of ghee or olive oil over medium heat. Add the minced garlic (if using) and grated ginger, and sauté for 30 seconds until fragrant. Add the rinsed dal, turmeric powder, and 4 cups of vegetable broth.
**Pressure Cook**: Close the pressure cooker lid and cook on high pressure for 3-4 whistles, or for 10-12 minutes after the first whistle. If using a regular pot, bring to a boil, then reduce heat, cover, and simmer for 25-30 minutes, or until the dal is completely soft and easily mashable.
**Mash and Adjust Consistency**: Once the pressure naturally releases (or after simmering), open the cooker/pot. The dal should be very soft. Mash it gently with the back of a ladle or an immersion blender for a smoother, creamier consistency. If the soup is too thick, add a little hot water or broth to reach your desired consistency.
**Prepare the Tempering (Tadka)**: In a small separate pan, heat 1 teaspoon of ghee or olive oil over medium heat. Add the cumin seeds and let them splutter (about 15-20 seconds). If using, add a pinch of asafoetida and sauté for another 5 seconds.
**Combine and Season**: Pour the hot tempering directly into the cooked dal soup. Stir well. Add salt, freshly ground black pepper, and fresh lemon juice. Taste and adjust seasonings as needed.
**Serve**: Ladle the warm soup into bowls. Garnish generously with fresh chopped cilantro before serving. Enjoy immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Soaking Dal**: Soaking moong dal for 15-20 minutes prior to cooking can reduce cooking time and make it even easier to digest.
- 2**Consistency Control**: For a thinner soup, add more hot water or vegetable broth until desired consistency is reached. For a thicker soup, simmer uncovered for a few more minutes.
- 3**Spice Adjustment**: While this is a gentle soup, you can add a tiny pinch of red chili powder to the tempering for a very mild warmth if desired.
- 4**Freshness is Key**: Always use fresh ginger and lemon juice for the best flavor profile in this delicate soup.
Adapt it for your goals.
Vegetable Boost
Add finely diced carrots, spinach, or zucchini along with the dal for added nutrients and texture. Cook them until tender.
Aromatic TwistAromatic Twist
For a slightly different aroma, add a small bay leaf or a tiny piece of cinnamon stick during the initial cooking of the dal, removing it before mashing.
Protein PlusProtein Plus
Stir in 1/4 cup of cooked quinoa or small pasta shapes during the last 5-10 minutes of simmering for a more substantial meal.
Why this is on our healthy list.
Easy Digestion
Moong dal is known for being one of the easiest lentils to digest, making this soup ideal for sensitive stomachs or during recovery.
Nutrient-Rich
Packed with plant-based protein, fiber, and essential minerals like iron and potassium, contributing to overall well-being.
Hydrating & Soothing
The broth-based nature of the soup provides excellent hydration, while ginger and turmeric offer anti-inflammatory and soothing properties.
Frequently asked questions
Yes, absolutely! Simply substitute ghee with olive oil or any other plant-based oil for the cooking and tempering steps.
