Nourishing Moong Dal Soup
A light, nourishing soup made from split yellow moong dal, gently simmered with turmeric and finished with a fragrant cumin-garlic tempering. It has a soothing, broth-like consistency that warms you from the inside out. Easy on the stomach yet richly satisfying with a squeeze of lemon.
For 4 servings
- prep · ~2 min
Rinse and prepare the moong dal.
Pick through 150 g moong dal to remove any stones or debris. Rinse in several changes of cold water until the water runs clear. Drain well.
- pressure cook · ~10 min
Pressure cook the dal with turmeric.
Transfer the rinsed dal to a pressure cooker. Add 800 ml water, a pinch of turmeric powder, and 0.5 tsp salt. Close the lid and cook on medium-high heat. After the first whistle, reduce the heat to low and cook for another 5 minutes. Let the pressure release naturally.
TIPCooking for exactly 1 whistle then 5 minutes on low gives the dal a perfectly soft, mushy texture without turning pasty. - mix · ~2 min
Blend the dal to a smooth consistency.
Once the pressure has released, open the cooker and whisk the cooked dal vigorously with a wire whisk or immersion blender until smooth. If the soup seems too thick, stir in a splash of hot water to reach a light, brothy consistency.
- simmer · ~3 min
Simmer and adjust consistency.
Place the pressure cooker back on the stovetop over low heat. Let the dal come to a gentle simmer. Taste and adjust salt if needed.
- temper · ~3 min
Make the cumin-garlic tempering.
1.Heat 1 tsp ghee in a small pan over medium heat until shimmering.2.Add 1 tsp cumin seeds and let them crackle and turn golden (30 seconds).3.Add 4 finely chopped garlic cloves and sauté until fragrant and light golden (45-60 seconds).4.Add 1 pinch of black pepper and stir once.TIPWatch the garlic carefully — it goes from golden to burnt in seconds. Pull the pan off the heat the moment it turns fragrant. - mix
Pour the tempering over the soup.
Immediately pour the hot tempering over the simmering dal. It will sizzle dramatically — stir it in gently. Switch off the heat.
- garnish · ~1 min
Finish with lemon and coriander.
Stir in 1 tbsp fresh lemon juice. Ladle the soup into bowls and sprinkle chopped coriander leaves on top. Serve hot.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Pick over the moong dal carefully to remove any small stones before rinsing.
- 2Whisk the cooked dal vigorously while still hot for the smoothest, creamiest texture.
- 3For a thinner soup, add more hot water after blending until you reach the desired consistency.
- 4Don't skip the natural pressure release — it lets the dal finish cooking gently without turning mushy.
- 5Make the tempering just before serving so the cumin and garlic stay fragrant and crisp.
- 6Leftover soup thickens as it cools; thin it with a little hot water when reheating.
- 7Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
Adapt it for your goals.
Vegan
Replace ghee with coconut oil in the tempering for a fully plant-based version that still delivers rich flavor.
spicySpicy
Add a slit green chilli while cooking the dal, and a pinch of red chilli flakes to the tempering for extra heat.
ginger garlicGinger-garlic
Sauté 1 tsp grated ginger along with the garlic in the tempering for a warming, immunity-boosting twist.
tomatoTomato
Stir in one chopped ripe tomato after blending the dal and simmer until it breaks down, adding tangy richness.
protein boostProtein-boost
Add a handful of spinach leaves in the last 2 minutes of simmering for extra iron and a vibrant green color.
Why this is on our healthy list.
Easily Digestible Protein
Moong dal is split and hulled, making it light on the stomach while providing plant-based protein that is gentle for all ages.
Anti-Inflammatory Turmeric
Turmeric's curcumin supports natural anti-inflammatory responses, aided by a pinch of black pepper for better absorption.
Gut-Soothing Warmth
Cumin and ghee aid digestion by stimulating digestive enzymes, making this soup ideal for an upset stomach or light recovery meals.
Low in Fat, High in Hydration
With just 1 tsp of ghee and plenty of water, this soup is a low-fat, hydrating option that keeps you full without heaviness.
Frequently asked questions
Yes, use a heavy-bottomed pot. Cook the rinsed dal with water and turmeric over low heat, covered, stirring occasionally, for 25-30 minutes until soft.
