Moong Dal Carrot Soup
Recipe Details:
Ingredients
Per Serving
- Finely chopped carrots: ¼ cup
- Green moong dal (soaked for 2 hours): 2 tbsp
- Sliced onion: ¼ medium
- Chopped garlic: ½ tsp
- Chopped tomato: 1 tbsp
- Black peppercorns: 2
- Black pepper powder: ¼ tsp
- Finely chopped spring onion greens: 1 tsp
- Lemon juice: 1 tsp
- Oil: ½ tsp
- Salt: a pinch
- Water: as required
Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm
*tsp = teaspoon, tbsp = tablespoon
Method
- Heat oil, add black peppercorns, onion, and garlic; sauté for 2 minutes.
- Add carrots and tomatoes; cook for 2–3 minutes.
- Wash and add soaked moong dal with 2 cups of water; cook until soft (20–25 minutes or 2–3 whistles in a pressure cooker).
- Cool, blend into a smooth purée, and return to the pan.
- Add little water (about ¼–½ cup) to adjust consistency, then add salt and pepper; boil for 2–3 minutes.
- Add lemon juice, garnish with spring onion greens, and serve hot.
Benefits
- This soup provides fiber and plant protein from moong dal and carrots, which help support digestion and satiety.
- Low in fat and easy to digest, it is suitable for heart-friendly and weight-conscious diets.
Nutritional Value per serving
| Calories (kcal) | Carbohydrates (g) | Proteins (g) | Fats (g) |
|---|---|---|---|
| 116.96 | 17.83 | 4.84 | 2.92 |
Reference:
- Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
- Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
- Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
- US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
Disclaimer:
The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.*Images used are for representation purpose only.