One Meal Soup, Healthy Indian Dal Vegetable Soup
by Tarla Dalal
one meal soup recipe | healthy Indian dal vegetable soup | low salt yellow dal vegetable soup | with 32 amazing images.
one meal soup recipe | healthy Indian dal vegetable soup | low salt yellow dal vegetable soup. Learn how to make healthy Indian dal vegetable soup.
A nourishing soup that does wonders for the heart! This healthy Indian dal vegetable soup is brimming with the goodness of vegetables and moong dal, and provides you with a good amount of fibre and protein. It is also a wonderful source of vitamin C, a powerful antioxidant that protects the blood vessels from radical damage.
Provided you add only the amount of salt prescribed, this low salt yellow dal vegetable soup is a great choice for those with high blood pressure. Others could sprinkle a bit of salt off the shaker on the table. This one meal soup can be enjoyed by weight-watchers to women with PCOS and heart patients to diabetics.
Benefit from the fibre and minimal calories this healthy Indian dal vegetable soup has to offer. You can also try other soups like Carrot and Bell Pepper Soup or Nutritious Pumpkin Soup.
Tips for one meal soup. 1. You can add other veggies of your choice like babycorn, broccoli or capsicum in the soup. 2. Dill leaves can be replaced with coriander.
Enjoy one meal soup recipe | healthy Indian dal vegetable soup | low salt yellow dal vegetable soup | with step by step photos.
One Meal Soup, Healthy Indian Dal Vegetable Soup recipe - How to make One Meal Soup, Healthy Indian Dal Vegetable Soup
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For One Meal Soup
1/4 cup yellow moong dal (split yellow gram) , washed and drained
2 tsp oil
1 tsp finely chopped garlic (lehsun)
1 tsp finely chopped ginger (adrak)
1/4 tsp green chilli paste
1/2 cup finely chopped onions
1 1/2 cups blanched chopped mixed vegetables
salt and to taste
1 tbsp finely chopped dill leaves
2 tsp lemon juice
For one meal soup
- For one meal soup
- To make {span class="bold1"}one meal soup{/span}, in a pressure cooker combine moong dal along with 1½ cups of water and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid. Keep aside.
- Heat the oil in a deep pan, add the garlic, ginger, green chilli paste and onions and sauté on a medium flame for 2 minutes.
- Add the blanched mixed vegetables and sauté on medium flame for 1 minute.
- Add the moong dal mixture, salt and pepper to taste along with 1½ cups of water.
- Mix well and cook on medium flame for 3 to 4 minutes.
- Garnish with the dill leaves and lemon juice and mix well.
- Serve the {span class="bold1"}one meal soup{/span} hot.
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what is one meal soup made of?
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what is one meal soup made off? healthy Indian dal vegetable soup is made from 1/4 cup yellow moong dal (split yellow gram), 1 tsp oil, 1 cup roughly chopped onions, 1/2 cup roughly chopped carrot, 1/2 cup cauliflower florets, 1/4 tsp salt, 1/2 tsp chilli powder, freshly ground black pepper (kalimirch) to taste, 2 tbsp finely chopped dill leaves and 1 tbsp lemon juice. See below photo of list of ingredients for one meal soup.
benefits of yellow moong dal
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- As nourishing as yellow moong dal is, it is equally beneficial for us. Its serves correct nourishment to smallest cell of our body to nerves to various organs. Here’s the comprehensive list…. Cells & Tissues: Apart from glucose for survival, cells and tissues need protein, calcium and iron for growth and maintenance. Yellow moong dal provides all of these. Just about ¼ cup is enough to provide 12.2 gm of protein, 37.5 mg of calcium and 1.95 mg of iron.
- See 7 benefits of yellow moong dal.
health benefits of one meal soup
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One Meal Soup - a low calorie fare.
- With a bouquet of veggies, this soup lends only 87 calories per serving and thus it is a weight watchers delight.
- The veggies boost its antioxidant dose, which can help to reduce inflammation of the arteries and protect the heart.
- Plenty of water and vitamin C can help to add glow to your skin.
- Diabetics and heart patients can also enjoy this healthy bowl.
how to make one meal soup
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To make one meal soup, in a pressure cooker add 1/4 cup yellow moong dal (split yellow gram) , washed and drained.
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Add 1 1/2 cups of water.
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Pressure cook for 2 whistles.
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Allow the steam to escape before opening the lid. Keep aside.
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Heat 2 tsp oil in a deep pan.
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Add 1 tsp finely chopped garlic.
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Add 1 tsp finely chopped ginger.
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Add 1/4 tsp chilli paste.
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Add 1/2 cup finely chopped onions.
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Saute on a medium flame for 2 minutes.
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Add 1 1/2 cups blanched mixed vegetables.
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Sauté on medium flame for 1 minute.
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Add the moong dal mixture.
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Add salt to taste.
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Add pepper powder to taste.
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Add 1 1/2 cups of water.
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Mix well and cook on medium flame for 3 to 4 minutes.
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Garnish with 1 tbsp finely chopped dill leaves.
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Add 2 tsp lemon juice.
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Mix well.
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Serve the one meal soup hot.
tips to make one meal soup
- You can add other veggies of your choice like babycorn, broccoli or capsicum in the soup.
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Instead of dill leaves you can add finely chopped coriander in the soup.
| Energy | 102 cal |
| Protein | 4.9 g |
| Carbohydrates | 14.2 g |
| Fiber | 3.5 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 323.6 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 15.7 mg |
| Folic Acid | 26.7 mcg |
| Calcium | 42.5 mg |
| Iron | 1.3 mg |
| Magnesium | 32.7 mg |
| Phosphorus | 97.9 mg |
| Sodium | 16.1 mg |
| Potassium | 235.2 mg |
| Zinc | 0.6 mg |
This is a wonderful recipe. I made it for my mom, who has diabetes and kidney disease. She loved it! Thank you so much!
तरलाजी द्वारा बताई गई बेहतरीन हेल्थी सूप रेसिपी को बनाने में भी बहुत अासान है। वन मील सूप में भरपूर मात्रा में डाली गई सब्ज़ियाँ और मूंग दाल जो फाइबर और प्रोटिन तथा विटामिन सी का भी स्त्रोत है, जो ऐंटीआक्सिडन्ट के रूप में रक्त वाहिकाओं की क्षति होने से बचाव करता है।
A simple flavourful soup... Cooking of veggies in a pressure cooker retains all the flavours of the soup... The lemon juice makes up for the less salt...