Simple Green Gram & Spinach Soup
A warm, nourishing bowl of creamy green gram and fresh spinach soup. This protein-rich soup is gently spiced with cumin, ginger, and a hint of black pepper, making it a light yet satisfying meal on its own or a lovely starter. It comes together in one pot with simple pantry ingredients.
For 4 servings
- prep
Rinse and soak the green gram.
Wash the green gram thoroughly under running water. Soak in enough water to cover for 30 minutes. Drain and set aside.
- pressure cook · ~15 min
Pressure cook the green gram.
Add the drained green gram to a pressure cooker with 2 cups of water. Cook on medium heat for 3 whistles, then let the pressure release naturally.
- saute · ~2 min
Sauté the aromatics in ghee.
1.Heat ghee in a deep pan over medium heat.2.Add cumin seeds and let them crackle for 30 seconds.3.Add grated ginger, minced garlic, and slit green chili. Sauté until fragrant (1 minute).TIPTake care not to burn the garlic; keep the heat medium-low. - boil · ~7 min
Cook the spinach into the soup.
Add the chopped spinach to the pan and stir for 1 minute until it wilts slightly. Pour in the cooked green gram along with its cooking liquid. Add the remaining 1 cup of water, salt, and black pepper. Bring to a boil, then simmer for 5 minutes.
- mix · ~2 min
Blend to your preferred texture.
Turn off the heat and let the soup cool slightly. Using an immersion blender, blend until creamy and smooth. For a chunkier texture, pulse only a few times.
TIPIf using a regular blender, blend in batches and hold the lid down firmly with a kitchen towel. - simmer · ~2 min
Finish with lemon and a quick simmer.
Return the blended soup to medium heat. Stir in the lemon juice and simmer for 2 minutes. Adjust salt and pepper to preference.
- serve
Ladle into warm bowls and serve.
Serve hot, optionally garnished with a few fresh spinach leaves or a pinch of cumin powder.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the green gram for at least 30 minutes ensures even cooking and a creamier texture.
- 2Let the pressure release naturally after cooking the mung beans for the best creamy consistency.
- 3If you prefer a chunkier soup, pulse the blender only a few times instead of pureeing completely.
- 4Do not skip the lemon juice at the end — its acidity brightens the earthy flavors of the dal and spinach.
- 5This soup thickens as it cools; add a splash of hot water when reheating to restore the desired consistency.
- 6For a deeper, smoky flavor, substitute half the ghee with mustard oil and use asafoetida instead of garlic.
Adapt it for your goals.
Vegan
Replace ghee with coconut oil or any neutral vegetable oil to make this soup completely plant-based without losing the aromatic base.
high proteinHigh-protein
Add 100g of cubed tofu or paneer along with the spinach for extra protein and a heartier meal.
low oil / low fatLow-oil / low-fat
Use only 1 tsp of ghee and dry-roast the cumin seeds in the pan before adding a splash of water to sauté the aromatics, cutting the fat content significantly.
pumpkin spinachPumpkin-spinach
Stir in ½ cup of pumpkin puree with the spinach for a subtly sweet and vibrant orange soup, perfect for autumn.
coconut cilantroCoconut-cilantro
Blend in ¼ cup of coconut milk and a handful of fresh cilantro leaves at the end for a fragrant, creamy variation with Southeast Asian notes.
Why this is on our healthy list.
Rich in Plant Protein
Green gram (mung beans) are an excellent source of plant-based protein, making this soup a satisfying light meal that supports muscle repair and satiety.
High in Dietary Fiber
Both green gram and spinach are fiber-rich ingredients that aid digestion, promote gut health, and help maintain stable blood sugar levels.
Packed with Iron
Spinach is naturally high in iron, and the vitamin C from lemon juice in this recipe enhances iron absorption, helping combat fatigue and support energy production.
Anti-Inflammatory Spices
Cumin, ginger, and black pepper are traditional anti-inflammatory spices that may help soothe digestion and support overall immune function.
Low in Calories, High in Nutrients
This soup is naturally low in calories yet densely packed with vitamins A, C, K, and B-complex from spinach, along with folate and magnesium from the mung beans.
Frequently asked questions
Yes, but note that split and skinned moong dal cooks much faster — use only 2 cups of water and pressure cook for 1–2 whistles instead of 3.
