Recipe Details

Moong Dal soup

Moong Dal soup

10 Jul 2019 888 Views

Moong Dal Soup is a healthy and diabetic friendly recipe that is completely packed with protein and easy to digest which also helps in weight loss. Soups in general are served as starters/appetizers to any meal but this soup served in small portions will go very well along with an elaborate Indian lunch. 

Moong Dal is packed with protein and low in carbohydrates and is one of the best vegetarian superfoods out there. It has a low glycemic index and is high in dietary fibre making it a perfect lentil for diabetics as it releases sugar into the bloodstream slowly. 


  1. Wash mung dal twice and soak in for an hour.
  2. Drain water after soaking and rinse once.
  3. Get all the dry spices in a bowl; mince garlic, ginger and cilantro leaves.
  4. In a soup pots put the mung dal and water; and bring it to a boil. Add turmeric, kokum (optional) and salt. Cook on a medium-high heat for 25 minutes without covering the pot. Stir occasionally to prevent sticking.
  5. Add more water if needed. In a pressure cooker the mung dal will take 20-25 minutes to cook however in a regular soup pot it may take up to 40 minutes to cook.
  6. Once dal is cooking, turn off the heat and using a hand held blender - blend the soup to a smooth consistency. Set the soup aside.
  7. For Tempering: Heat oil in a small saucepan until the oil becomes medium hot.
  8. Add cumin seeds, mustard seeds, and hing. When the seeds start to pop turn down the heat and add ginger, garlic, curry leaves, cilantro leaves and bay leaf.


  • Green Mung dal (whole mung beans) – 30 gms
  • Water – 2 cups
  • Freshly grated ginger – a small inch
  • Garlic, minced -1 clove
  • Coriander leaves – ½ cup (chopped)
  • Kokum – 1-2 (optional)
  • Black mustard seeds – ¼ tsp
  • Whole cumin seeds (or ground cumin & coriander mix) – ¼ tsp
  • Hing – a pinch
  • Bay leaf – 1
  • Turmeric powder – a pinch
  • Curry leaves – 5-6
  • Salt – As per taste
  • Oil – 1 tsp

Nutritive Value

ENERGY – 145 gms

PROTEIN – 7 gms


FATS – 6gms

Recipe Categories