Moong Soup
by Tarla Dalal
moong soup recipe | whole green moong dal soup | healthy diabetic moong soup | with 15 amazing images
This old-fashioned moong soup recipe is sure to bring back memories of momma’s loving care. Guaranteed to rejuvenate you on a tiring day, this soothing whole green moong dal soup is pressure cooked and mildly flavoured with a tempering of cumin seeds and curry leaves.
Chock-full of protein, iron and fibre, this healthy diabetic moong soup is made diabetic-friendly by using just a teaspoon of oil. Mung is rich in Folate,Vitamin B9 or Folic Acid helps your body to produce and maintain new cells, especially red blood cells.
I would like to share some important tips to make the perfect moong soup recipe. 1. Put the moong in a deep bowl and add enough water. Cover and soak the moong for 8 hours. 2. Pressure cook the moong for 3 whistles. Allow the steam to escape naturally before opening the lid. Do not drain the water. This water is loaded with nutrients leached out from the moong daal and we are going to use it for our Moong Soup.
Enjoy this easy-to-digest healthy heart soup, as Moong being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. They help in the free flow of blood and good for heart in healthy heart moong soup.
Serve moong soup recipe hot and fresh for the best consistency.
Enjoy how to make moong soup recipe | whole green moong dal soup | healthy diabetic moong soup with detailed step by step photos below.
Moong Soup recipe - How to make Moong Soup
Soaking Time: 8 hours Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Moong Soup
1/2 cup moong (whole green gram) , soaked for 8 hours and drained
1 tsp oil
1/2 tsp cumin seeds (jeera)
1/4 tsp asafoetida (hing)
1/2 tsp finely chopped green chillies
4 to 5 curry leaves (kadi patta)
salt to taste
2 tsp lemon juice
For The Garnish
a sprig of coriander (dhania)
For moong soup
- For moong soup
- To make {span class="bold1"}moong soup{/span} , combine the moong and 3 cups of water in a pressure cooker and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Do not drain the water.
- Blend the moong using a hand blender till smooth. Keep aside.
- Heat the oil in a deep non-stick pan and add the cumin seeds.
- When the seeds crackle, add the asafoetida, green chillies and curry leaves and sauté on a medium flame for a few seconds.
- Add the blended moong mixture, salt and 1 cup of water, mix well and cook on a medium fame for 4 to 5 minutes, while stirring occasionally.
- Add the lemon juice and mix well.
- Serve the {span class="bold1"}moong soup{/span} hot garnished with a sprig of coriander.
Health benefits of Mung
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Mung, Moong, Whole green gram, Mung beans : Mung is rich in Folate, Vitamin B9 or Folic Acid helps your body to produce and maintain new cells, especially red blood cells. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation.
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They help in the free flow of blood and good for heart. As Moong is low in fat and high in protein and fibre, eating mung beans will keep you fuller for a longer time and great for weight loss. Lentils and beans are Antioxidants which are known to reduce blood pressure. See detailed benefits of moong.
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How to make Moong soup
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To make moong soup recipe | whole green moong dal soup | healthy diabetic moong soup | put the moong in a deep bowl and add enough water. Cover and soak the moong for 8 hours.
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Drain the moong and keep aside.
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Take a pressure cooker and add 3 cups of water to it.
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Add the moong to the pressure cooker.
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Pressure cook the moong for 3 whistles. Allow the steam to escape naturally before opening the lid. Do not drain the water. This water is loaded with nutrients leached out from the moong daal and we are going to use it for our Moong Soup.
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Blend the moong using a hand blender till smooth. Keep aside.
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Take a deep non-stick pan and heat the oil in it.
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Add the cumin seeds. Cumin provides warmth and earthiness. When the seeds crackle, add the asafoetida. It provides the required pungency to the Moong Soup and adds to its health benefits.
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Now add the green chillies to spice up the Moong soup.
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Add the curry leaves and sauté on a medium flame for a few seconds.
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Now it’s time to add the blended moong mixture.
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Add the salt to taste.
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Add 1 cup of water and mix well.
- Cook on a medium fame for 4 to 5 minutes, while stirring occasionally.
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Add the lemon juice to give your moong soup | whole green moong dal soup | healthy diabetic moong soup | a hint of tanginess and mix well.
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Serve the Moong Soup hot garnished with a sprig of coriander.
Moong Soup – A Protein Boost
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Moong Soup – A Protein Boost for Weight Watchers. A smooth blended mixture of whole gram with a hint of Indian tadka and a garnish of coriander, is what describes this Moong Soup perfectly. Soak the moong, pressure cook it, blend it and temper it – that’s all you need to do to have a hot cup of nourishing bowl on your table. Packed with protein, this soup helps to nourish the cells of your body. A protein rich soup also increases your metabolism and help to lose weight. Top it up with some grated paneer for added protein. This soup also fits very well in the meal plan of a diabetic, heart patient and those suffering from hypertension. Simply remember to use salt sparingly if you have been advised to do so. Serve it with a healthy salad like Rocket Leaves Zucchini Red Pumpkin Salad or Baby Spinach and Apple Salad in Curd Lemon Dressing to make a wholesome and satiating weight loss Indian dinner.
benefits of moong soup
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Whole Moong Dal Soup is rich in Folic Acid , Fiber.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 90% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 20% of RDA.
| Energy | 110 cal |
| Protein | 7 g |
| Carbohydrates | 16.9 g |
| Fiber | 4.9 g |
| Fat | 1.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 38.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 3.6 mg |
| Folic Acid | 180.2 mcg |
| Calcium | 39.2 mg |
| Iron | 1.3 mg |
| Magnesium | 38.1 mg |
| Phosphorus | 94.4 mg |
| Sodium | 8.2 mg |
| Potassium | 255.9 mg |
| Zinc | 0.9 mg |
This was a 100 times more delicious than I thought. This is going to be my go to recipe now! Delicious and so healthy!! Also I did not have curry leaves and I skipped the green chili. I added some panchphoran .... best soup recipe!!!
Awesome soup mam
Nice & easy method to make it.
A must for weight watchers and great for diabetics too!! A simple soup with moong in which all the water in which the moong is cooked to retain its nutrients....The tempering gives it a good flavour boost.
Tadka of this recipe is like main main thing to do!...gives lovely aroma and taste..specially curry leaves...do not avoid it!1...and anyways curry leaves are grt for digestion too..