masoor dal and paneer soup recipe | masoor dal soup for weight loss | healthy dal paneer soup |
by Tarla Dalal
Added to 246 cookbooks
This recipe has been viewed 150597 times
masoor dal and paneer soup recipe | masoor dal soup for weight loss | healthy dal paneer soup | With 25 amazing images.
masoor dal and paneer soup is a hot nourishing bowl which is sure to tantalise your taste buds. Learn how to make healthy dal paneer soup.
masoor dal and paneer soup is made from low fat panner, masoor dal, onions, tomatoes, garlic, chilli powder and lemon juices. There is nothing more soothing than a bowl of protein-rich masoor dal soup on a cool day! Masoor dal being an incomplete grain, it is important to combine it with protein-rich ingredients like paneer, to make a complete, nourishing soup to make healthy dal paneer soup.
With tangy and flavourful ingredients, the masoor dal soup for weight loss also scores high in taste. Serve it piping hot for a delicious protein-boost. The protein helps to boost metabolism and thus help you achieve weight loss targets. It also satiates you for a long time and thus avoids binge eating.
The lemon juice added towards the end is a good source of vitamin C, which helps in the absorption of calcium from paneer. It’s a way to boost immunity and build strong bones both by way of this healthy soup.
Tomatoes added in masoor dal soup for weight loss are brimming with vitamin A and lycopene – the antioxidants which help reduce inflammation in the body and nourish our eyes, skin and other organs of the body. What more can one yearn for in a healthy soup?
This healthy dal paneer soup is suitable for heart patients and cancer patients. Being low on carb count, it is a wise choice for diabetics too! Women whether pregnant, lactating or planning to conceive and trying to overcome PCOS and weight gain issues should also try their hand at this soup. Even kids will enjoy this soulful bowl.
Enjoy masoor dal and paneer soup recipe | masoor dal soup for weight loss | healthy dal paneer soup | with recipe below.
For masoor dal and paneer soup- To make masoor dal and paneer soup, heat 1 tsp of oil in a pressure cooker, add the onions and sauté on a medium flame for 1 to 2 minutes.
- Add the garlic and chilli powder and sauté on a medium flame for a few seconds.
- Add the masoor dal, tomatoes and 2½ cups of water, mix well and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid. Cool slightly and blend in a mixer to a smooth purée.
- Transfer the purée into a deep non-stick pan, add the salt, pepper and mix well.
- Bring to a boil and simmer for 2 minutes.
- Meanwhile, heat 1 tsp of ghee in a small broad pan.
- Add the paneer cubes, salt and pepper to taste and saute on a medium flame for 2 minutes.
- Add the pureed dal mixture,mix well and cook on a medium flame for 2 to 3 minutes.
- Switch off the flame, add lemon juice to the soup and mix gently.
- Serve the masoor dal and paneer soup immediately.
Masoor Dal and Paneer Soup recipe with step by step photos
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What is masoor dal paneer soup made off? masoor dal paneer soup is made from the following simple ingredients. 1/4 cup masoor (split red lentil) dal , washed and drained
1/4 cup low fat paneer (cottage cheese) cubes, 1 tsp oil, 1/2 cup sliced onions, 1/2 tsp crushed garlic (lehsun), 1/4 tsp chilli powder, 3/4 cup chopped tomatoes, salt to taste and
2 tsp lemon juice.
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This is what masoor dal looks like. See here to know everything about masoor (split red lentil) dal.
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Put the masoor dal in a glass bowl and cover with water. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal.
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Use your fingers to remove dirt from the dal. You can see the water turning a muddy colour. Change the water a few times till the dal appears clean.
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Use a sieve and drain out the water. The masoor (split red lentil) dal is washed and drained. Click on this link to know everything about masoor (split red lentil) dal.
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To make masoor dal paneer soup recipe | masoor dal soup for weight loss | healthy dal paneer soup | heat the oil in a pressure cooker.
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Add 1/2 cup sliced onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Sauté on a medium flame for 1 to 2 minutes.
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Add 1/2 tsp crushed garlic (lehsun).
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Add 1/4 tsp chilli powder.
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Sauté on a medium flame for a few seconds.
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Add 1/4 cup masoor (split red lentil) dal , washed and drained.
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Add 3/4 cup chopped tomatoes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
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Add 2½ cups of water.
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Mix well.
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Pressure cook for 3 whistles.
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Allow the steam to escape before opening the lid. Cool slightly.
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Blend in a mixer to a smooth purée using a hand mixer. Or cool and blend in a mixer.
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Heat 1 tsp ghee or olive oil in a small broad pan.
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Add 1/2 cup low fat paneer (cottage cheese) cubes. Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you? Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat.
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Add salt to taste.
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Add freshly ground black pepper (kalimirch) powder to taste.
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Saute the paneer cubes for 2 minutes or till they turn light brown in colour.
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Add the pureed dal mixture.
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Mix well.
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Cook on a medium flame for 2 to 3 minutes.
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Switch off the flame, add lemon juice to the soup and mix gently. Lemon juice adds a bright, tangy flavor that balances the richness of the paneer and the earthy taste of the masoor dal. It elevates the overall taste profile of the soup.
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Serve the masoor dal and paneer soup recipe | masoor dal soup for weight loss | healthy dal paneer soup | immediately.
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Add 1/2 cup low fat paneer (cottage cheese) cubes. Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack.
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Add 3/4 cup chopped tomatoes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart.
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Masoor Dal and Paneer Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 34% of RDA.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits (oranges, grapefruit and sweet lime), lemons, vegetables ( capsicum , broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 27% of RDA.
- Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 13% of RDA.
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Accompaniments
Nutrient values (Abbrv) per serving
| Energy | 109 cal |
| Protein | 6.9 g |
| Carbohydrates | 14 g |
| Fiber | 1.6 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Sodium | 64.2 mg |
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