Simple Green Gram & Spinach Soup
A comforting and nourishing soup featuring protein-rich green gram and nutrient-dense spinach, gently spiced for a soothing and satisfying meal. It's incredibly easy to prepare and perfect for a light yet fulfilling dish.
For 4 servings
Rinse the soaked green gram thoroughly under cold water until the water runs clear. Drain well and set aside.
Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened and translucent.
Add the minced garlic and grated ginger to the pot. Cook for another 1-2 minutes until fragrant, being careful not to burn the garlic.
Stir in the turmeric powder and cumin powder. Cook for 30 seconds, stirring constantly, until the spices are aromatic.
Add the drained green gram and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 35-45 minutes, or until the green gram is very tender and easily mashed.
Stir in the fresh spinach a handful at a time, allowing it to wilt before adding more. Continue cooking for 2-3 minutes until all the spinach is wilted and vibrant green.
Remove the pot from heat. Using an immersion blender, carefully blend about half of the soup directly in the pot until it reaches your desired consistency (or transfer half to a regular blender and return to the pot). This creates a creamy texture while leaving some whole gram for chewiness.
Stir in the salt, black pepper, and fresh lemon juice. Taste and adjust seasonings as needed. Serve hot, garnished with fresh cilantro if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the green gram is crucial for reducing cooking time and improving digestibility. Don't skip this step!
- 2For a smoother soup, you can blend the entire batch. For a chunkier texture, blend less or mash some of the gram with a spoon.
- 3If you prefer a thicker soup, mash more of the green gram or simmer uncovered for an additional 5-10 minutes after adding spinach to allow some liquid to evaporate.
- 4This soup freezes beautifully. Allow it to cool completely before transferring to airtight containers. Thaw overnight in the refrigerator and reheat gently on the stovetop, adding a splash of broth or water if needed.
Adapt it for your goals.
Spice Level Boost
Add a pinch of cayenne pepper or a finely chopped green chili along with the ginger and garlic for a spicier kick.
Added VegetablesAdded Vegetables
Incorporate diced carrots, celery, or zucchini along with the onions for extra nutrients and texture. Add them after the onions and cook until slightly tender before adding spices.
Creamy FinishCreamy Finish
Stir in 1/4 cup of full-fat coconut milk or a dollop of plain Greek yogurt (if not vegan) at the very end for a richer, creamier consistency.
Why this is on our healthy list.
High in Plant-Based Protein
Green gram (moong dal) is an excellent source of plant-based protein, essential for muscle repair, growth, and overall satiety, making this soup very filling.
Rich in Dietary Fiber
Both green gram and spinach are packed with dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes a healthy gut microbiome.
Nutrient-Dense
Spinach provides a wealth of vitamins (A, C, K, folate) and minerals (iron, magnesium), while green gram contributes B vitamins and potassium, making this soup a nutritional powerhouse.
Frequently asked questions
Yes, soaking the green gram is highly recommended. It significantly reduces cooking time, makes the gram easier to digest, and helps improve nutrient absorption. If you forget, you can quick-soak by boiling for 5 minutes, then letting it sit for an hour, but overnight is best.
