Moong Dal Soup Recipe | High-Protein Indian Lentil Soup for Weight Loss

Warm golden-yellow moong dal soup with tempered cumin seeds, curry leaves and a dash of lemon
This healthy Moong Dal Soup is a comforting Indian-style lentil soup made with yellow moong dal, garlic, turmeric, and simple spices. Naturally high in plant protein and fibre, it's light on the stomach yet incredibly filling.
Whether you're looking for a healthy dinner, weight-loss recipe, protein-rich vegetarian meal, or an easy soup for recovery, this simple recipe comes together in just 15 minutes.
• 2 Serve • Easy
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INGREDIENTS

  • ½ cup yellow moong dal washed
  • 3 cups water or vegetable stock
  • 2 garlic cloves minced
  • ½ tsp turmeric powder
  • ½ tsp black pepper
  • Salt to taste
  • 1 tsp cumin seeds
  • 1 tsp olive oil or ghee
  • Fresh coriander leaves
  • Lemon juice optional

Optional Add-ins

  • Carrot
  • Spinach
  • Tomato
  • Ginger
  • Black pepper
  • Red chilli flakes
  • Mixed vegetables

RECIPE TIMES

PREP:
5 minutes
COOK: 10 minutes
TOTAL: 15 minutes
120 kcal
*per serving

STEP-BY-STEP

  • Wash the moong dal thoroughly until the water runs clear.
  • Heat oil or ghee and lightly sauté cumin seeds and garlic until aromatic.
  • Add the washed dal, turmeric, water, and salt.
  • Pressure cook for 2 whistles or simmer for 12–15 minutes until the dal becomes soft.
  • Blend partially or completely, depending on your preferred texture.
  • Season with black pepper, garnish with coriander, and squeeze fresh lemon juice before serving.

NOTES

✨ EXPERT TIPS

  • Soak the dal for 20–30 minutes to reduce cooking time.
  • Blend only partially if you prefer some texture.
  • Add spinach for extra iron and nutrients.
  • Use vegetable stock instead of water for deeper flavour.
  • Finish with lemon juice just before serving.

🌿 VARIATIONS

Spinach Moong Dal Soup
Blend fresh spinach with the cooked soup.
Creamy Protein Soup
Add cooked oats or a small amount of low-fat milk for extra creaminess.
Spicy Dal Soup
Add ginger, green chilli, or chilli flakes.
Mixed Vegetable Lentil Soup
Cook with carrots, tomatoes, and spinach.

❄ STORAGE

  • Refrigerator: Up to 3 days.
  • Freezer: Up to 2 months.
  • Reheating: Add a splash of water if the soup thickens.

🥗 HEALTH BENEFITS

  • Moong dal provides quality vegetarian protein that supports muscle maintenance and keeps you full for longer.
  • The combination of protein and fibre promotes satiety and may help reduce overeating.
  • Yellow moong dal is one of the easiest lentils to digest, making this soup suitable during recovery or when you want a light meal.
  • Dietary fibre supports healthy digestion and helps maintain stable blood sugar levels.
  • A wholesome gluten-free option for those avoiding wheat.
 
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Frequently Asked Questions

Helpful answers about this healthy recipe

1.Can I make this soup in a pressure cooker?

Yes. Pressure cooking reduces the cooking time while keeping the soup nutritious.

2.Is moong dal easy to digest?

Yes. Yellow moong dal is considered one of the easiest lentils to digest.

3.Can I eat moong dal soup every day?

Yes. It can be included regularly as part of a balanced diet.

4.Is moong dal soup good for weight loss?

Yes. The protein and fibre help keep you full, making it a great choice for a calorie-controlled diet.

5.Is moong dal soup healthy?

Yes. It's high in plant protein, fibre, vitamins, and minerals while remaining low in calories.
🌿 Healthy eating becomes easier with simple and nourishing recipes.