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dal and paneer soup recipe | palak paneer soup | healthy moong dal and paneer soup |
Tarla Dalal
06 December, 2024
Table of Content
palak paneer moong dal soup is a lip-smacking soup using low-fat paneer.
To make dal and paneer soup, combine the yellow moong dal, spinach, onions and 6 cups of water in a deep non-stick pan, mix well and cook on a medium flame for 4 to 5 minutes or till moong dal turns soft. Allow it to cool completely and blend the spinach mixture (along with the water) in a mixer to a smooth purée. Transfer the purée into a deep non-stick pan, add the butter, salt, pepper and paneer, mix well and bring to a boil. Serve moong dal and paneer soup hot.
Palak paneer soup being rich in calcium and protein helps to maintain bone strength and repair damaged tissues. A serving of this soup fulfils almost 11% of the day s calcium requirement for calcium. Give your bones a health boost.
With a good amount of folate and fibre, this healthy moong dal and paneer soup qualifies as a healthy heart recipe too. A low level of folate, impairs the level of homocysteine in the body which is a risk factor for heart disease.
vitamin A and vitamin C are 2 other key nutrients this palak paneer moong dal soup is rich in. Both these nutrients work as antioxidants and promote every cell and tissue health.
With only 72 calories per serving, this dal and paneer soup is a great addition to a weight loss menu. Enjoy it hot on a rainy day and dwell into the flavours of refreshing spinach. Remember to enjoy it as it is and not add on excess calories by way of toasted bread.
Enjoy dal and paneer soup recipe | palak paneer soup | healthy moong dal and paneer soup | palak paneer moong dal soup.
Tags
Preparation Time
10 Mins
Cooking Time
10 Mins
Total Time
20 Mins
Makes
6 servings
Ingredients
For Spinach , Paneer and Dal Soup
2 cups finely chopped spinach (palak)
3/4 cup low fat paneer (cottage cheese) cubes
1/2 cup yellow moong dal (split yellow gram) , washed and drained
3/4 cup finely chopped onion
2 tsp low fat butter
salt and to taste
Method
- To make spinach, paneer and dal soup, combine the yellow moong dal, spinach, onions and 6 cups of water in a deep non-stick pan, mix well and cook on a medium flame for 4 to 5 minutes or till moong dal turns soft.
- Allow it to cool completely and blend the spinach mixture (along with the water) in a mixer to a smooth purée.
- Transfer the purée into a deep non-stick pan, add the butter, salt, pepper and paneer, mix well and bring to a boil.
- Serve the spinach, paneer and dal soup hot.
Spinach, Paneer and Dal Soup recipe with step by step photos
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like spinach paneer and dal soup recipe | dal and paneer soup | palak paneer soup | healthy moong dal and paneer soup | then see our healthy low calorie Indian soups and some recipes we love.
- garlic lentil and tomato soup recipe | Indian lentil tomato soup | healthy lentil vegetable soup |
- red lentil soup recipe | Indian style red lentil vegetable soup | heart friendly red lentil soup for weight loss |
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like spinach paneer and dal soup recipe | dal and paneer soup | palak paneer soup | healthy moong dal and paneer soup | then see our healthy low calorie Indian soups and some recipes we love.
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what is spinach paneer and dal soup made of ? See below image of list of ingredients for spinach paneer and dal soup.
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what is spinach paneer and dal soup made of ? See below image of list of ingredients for spinach paneer and dal soup.
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Paneer for strong bones. Paneer is a rich source of protein and calcium both of which aid in bone metabolism. It is also rich in vitamin D and minerals like magnesium, phosphorus which are required to maintain healthy bones and teeth. See : 5 Super Benefits of Paneer.
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Paneer for strong bones. Paneer is a rich source of protein and calcium both of which aid in bone metabolism. It is also rich in vitamin D and minerals like magnesium, phosphorus which are required to maintain healthy bones and teeth. See : 5 Super Benefits of Paneer.
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Good Source of Iron : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free. See : 17 Amazing Health Benefits of Palak, Spinach, baby spinach + Healthy Recipes.
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Good Source of Iron : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free. See : 17 Amazing Health Benefits of Palak, Spinach, baby spinach + Healthy Recipes.
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in a deep non stick pan put 1/2 cup yellow moong dal (split yellow gram), washed and drained. Yellow moong dal, when cooked properly, transforms into a beautifully smooth and creamy base for the soup. This creaminess provides a delightful mouthfeel and complements the soft paneer cubes perfectly. 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.
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Add 2 cups finely chopped spinach (palak). Spinach adds a vibrant green touch to the soup. Spinach's earthy and slightly bitter notes beautifully complement the richness of the dal and the creaminess of the paneer. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
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Add 3/4 cup finely chopped onions. Onions, when cooked until softened, contribute to the body and texture of the soup. 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.
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Add 6 cups of water or vegetable stock. Use vegetable stock for a richer taste.
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Mix well.
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Cook on a medium flame for 10 minutes or till moong dal turns soft.
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For faster blending, we transferred the hot purée to a thali, its large, flat surface allowing it to cool down quickly.
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Allow it to cool completely and put in a mixer.
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Blend the spinach mixture (along with the water) to a smooth purée.
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Heat 2 tsp low fat butter in a deep non-stick pan. Butter adds a creamy richness. Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have a small quantity of butter and balance it with other types of fats they consume.
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Transfer the purée into the deep non-stick pan.
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Add 3/4 cup low fat paneer (cottage cheese) cubes. Paneer cubes add a delightful textural contrast to the smooth lentils. 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
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Add salt to taste. We added 1/2 tsp salt.
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Add 1/4th tsp freshly ground black pepper (kalimirch).
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Mix well.
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Bring to a boil.
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Serve the spinach, paneer and dal soup hot.
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in a deep non stick pan put 1/2 cup yellow moong dal (split yellow gram), washed and drained. Yellow moong dal, when cooked properly, transforms into a beautifully smooth and creamy base for the soup. This creaminess provides a delightful mouthfeel and complements the soft paneer cubes perfectly. 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.
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In a deep non stick pan put yellow moong dal (split yellow gram), washed and drained. Yellow moong dal, when cooked properly, transforms into a beautifully smooth and creamy base for the soup. This creaminess provides a delightful mouthfeel and complements the soft paneer cubes perfectly. 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.
![]()
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Add finely chopped spinach (palak). Spinach adds a vibrant green touch to the soup. Spinach's earthy and slightly bitter notes beautifully complement the richness of the dal and the creaminess of the paneer. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
![]()
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Add low fat paneer (cottage cheese) cubes. Paneer cubes add a delightful textural contrast to the smooth lentils. 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
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Add finely chopped onions. Onions, when cooked until softened or caramelized, contribute to the body and texture of the soup. 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.
![]()
-
In a deep non stick pan put yellow moong dal (split yellow gram), washed and drained. Yellow moong dal, when cooked properly, transforms into a beautifully smooth and creamy base for the soup. This creaminess provides a delightful mouthfeel and complements the soft paneer cubes perfectly. 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.
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Spinach, Paneer and Dal Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 28% of RDA.
- 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, toor dal , sesame seeds ). 23% 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. % of RDA.
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Spinach, Paneer and Dal Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
Nutrient values (Abbrv)per plate
| Energy | 121 cal |
| Protein | 8.9 g |
| Carbohydrates | 18.4 g |
| Fiber | 2 g |
| Fat | 1.3 g |
| Cholesterol | 2.5 mg |
| Sodium | 86.2 mg |
Click here to view Calories for Spinach, Paneer and Dal Soup
The Nutrient info is complete
Healthy Eating
March 13, 2025, midnight
This is a thin non spicy healthy soup which has spinach as the base and paneer strips added to it. We cooked it without any fat and yet tasted very good. Spinach gives the iron and paneer the protein.
Sheela Dixit
March 13, 2025, midnight
yeh soup ki halki sa tikka aur garam swasd bhada aacha laga.
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