healthy Indian lentil soup recipe | dal soup | moong dal soup | diabetic, heart and blood pressure friendly |

by Tarla Dalal

Healthy Lentil Soup, Yellow Moong Dal Soup Recipe

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स्वस्थ भारतीय दाल सूप रेसिपी | दाल का सूप | जौ के साथ मूंग दाल की सब्जी का सूप - हिन्दी में पढ़ें (Healthy Lentil Soup, Yellow Moong Dal Soup Recipe in Hindi)

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healthy Indian lentil soup recipe | dal soup | moong dal vegetable soup with barley | with 45 amazing images.

healthy Indian lentil soup is made from split yellow gram. Learn how to make moong dal vegetable soup with barley.

The yellow colour and soothing mushiness of moong dal are a pleasant contrast to the vibrant orange colour and snappy juiciness of carrots, making this healthy lentil soup a very appealing entrée.

Not only is it tasty, this sumptuousdal soup is also beneficial in keeping high blood pressure under control, thanks to the high potassium content of moong dal. This treat also comes at a lower calorie count of 96 calories for dal soup, as we have omitted cream and unhealthy cornflour.

Serve with Whole Wheat Vegetable Burger, Masala Wheat Dosa or Paneer Tikka Kathi Rolls to make a satiating mini meal.

Pro tips for healthy Indian lentil soup. 1. Add 2 tsp coconut oil or olive oil. Don't use processed seeds oils as they are high in omega-6 fatty acids, which can promote inflammation in the body. 2. Add 1/2 cup carrot cubes. Carrots act as a thickener in soup and can prevent the need to use cornflour. Carrots contain pectin, a type of soluble fiber that can help to thicken soups and stews. When carrots are cooked, the pectin breaks down and releases into the liquid, helping to thicken it. 3. Add freshly ground black pepper. Freshly ground black pepper has a sharp, pungent flavor that helps to brighten up the flavor of the lentil soup.

Enjoy healthy Indian lentil soup recipe | dal soup | moong dal vegetable soup with barley | with step by step photos.

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Healthy Lentil Soup, Yellow Moong Dal Soup Recipe recipe - How to make Healthy Lentil Soup, Yellow Moong Dal Soup Recipe

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Preparation Time: 10 mins Cooking Time: 19 mins Total Time: 29 mins 4Makes 4 servings
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Ingredients

For The Moong Dal Purée
3 tbsp yellow moong dal (split yellow gram)
1/2 cup chopped onions
1/2 cup carrot cubes

Other Ingredients
2 tsp coconut oil or olive oil
1/2 cup chopped onions
1/2 tsp chopped garlic (lehsun)
3 tbsp chopped celery (ajmoda)
1/4 cup cooked barley
salt to taste
freshly ground black pepper (kalimirch) to taste

Method

For the moong dal purée

Wash and soak the moong dal in enough for 2 to 3 hours. Drain well.
Combine the moong dal, onions, carrots and 2 cups of water in a pressure cooker.
Pressure cook for 2 whistles.
Allow the steam to escape before opening the lid.
Allow it to cool and blend with a hand mixer or in a mixer to a smooth purée. Keep aside.

How to proceed

To make healthy indian lentil soup, heat the coconut oil or olive oil in a deep non-stick pan.
Add the onions, garlic and celery and sauté on a medium flame for 1 minute.
Add the moong dal purée, 1 cup of water, mix well and cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
Add the barley, salt, pepper and mix well and cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
Serve healthy indian lentil soup immediately.

Handy tips:

Pearl barley is easily available at local chemists. Wash it thoroughly and cook in boiling water like rice.
The water in which barley is cooked is nutritious and rich in antioxidants that help to fight diseases.
It can be used for kneading dough or added to buttermilk or soups.

Healthy Lentil Soup, Yellow Moong Dal Soup Recipe recipe with step by step photos

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what is healthy lentil soup made of ?

what is healthy lentil soup made of ? See below image for list of ingerdients for healthy lentil soup.

washing and soaking moong dal

This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest.
Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water.
The moong dal is now clean.

Cover and soak the dal in warm water for at least 2 hours.
This is what the soaked yellow moong dal looks like.
Drain.
Keep aside. Soaked and drained yellow moong dal.

soaking and cooking barley

This is what barley looks like. Barely is a cereal that is not used in everday Indian cooking which is very healthy.

Place the barley in a bowl of water. You can see that there is dirt from the barley and you need to clean it in water till clear.
The barley is washed.
Soak the clean barley in water for 30 minutes.
Barley after soaking for 30 minutes.
Drain.

Keep aside. Soaked and drained barley.
Boil 3 cups of water in a deep non-stick pan.
Add the soaked and drained barley.
Cook on a medium flame for 10 minutes.
Strain.

Keep aside cooked barley.
Keep asisde the barley water to be later used in making a soup. Try mushroom soup with barely.

moong dal purée

In a pressure cooker, put the soaked and drained moong dal. 3 tbsp yellow moong dal (split yellow gram) after soaking becomes 1/2 cup soaked yellow moong dal.
Add 1/2 cup chopped onions. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body.
Add 1/2 cup carrot cubes. Rich in Vitamin A. Carrots act as a thickener in soup and can prevent the need to use cornflour. Carrots contain pectin, a type of soluble fiber that can help to thicken soups and stews. When carrots are cooked, the pectin breaks down and releases into the liquid, helping to thicken it.

Add 2 cups of water.
Pressure cook for 2 whistles.
Allow the steam to escape before opening the lid.
Allow it to cool and then blend with a hand mixer or put in a mixer.
Blend to a smooth purée.

making dal soup

To make healthy Indian lentil soup recipe | dal soup | moong dal soup | heat 2 tsp olive oil or coconut oil in deep non-stick pan. Don't use processed seeds oils as they are high in omega-6 fatty acids, which can promote inflammation in the body.
Add 1/2 cup chopped onions.
Add 1/2 tsp chopped garlic (lehsun).
Add 3 tbsp chopped celery (ajmoda). Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke. Diabetics too can include this vegetable to their diet as its high fiber contribute to maintain healthy levels of blood sugar levels.
Sauté on a medium flame for 1 minute.

Add the moong dal purée.
Add 1 cup water.
Mix well.
Cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
Add 1/4 cup cooked barley (jau). Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels.

Add salt to taste. We added 1/3rd tsp salt. Those having high plood pressure reduce the salt or avoid it.
Add freshly ground black pepper. Freshly ground black pepper has a sharp, pungent flavor that helps to brighten up the flavor of a soup.
Mix well.
Cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
Serve healthy Indian lentil soup | dal soup | moong dal soup | immediately.

pro tips for moong dal soup

Add 2 tsp coconut oil or olive oil. Don't use processed seeds oils as they are high in omega-6 fatty acids, which can promote inflammation in the body.
- Canola oil
- Corn oil
- Cottonseed oil
- Soybean oil
- Sunflower oil
- Safflower oil
- Grapeseed oil
- Rice bran oil
Add 1/2 cup carrot cubes. Carrots act as a thickener in soup and can prevent the need to use cornflour. Carrots contain pectin, a type of soluble fiber that can help to thicken soups and stews. When carrots are cooked, the pectin breaks down and releases into the liquid, helping to thicken it.
Add freshly ground black pepper. Freshly ground black pepper has a sharp, pungent flavor that helps to brighten up the flavor of a soup.

benefits of yellow moong dal

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and helps to keep it moist. Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal.