Easy Moong Dal & Pumpkin Soup Recipe – Indian Lentil Soup

Last Updated on 2 months by Neha Deshmukh

Easy Moong Dal & Pumpkin Soup Recipe – Indian Lentil Soup

Introduction

There’s just something so comforting about a warm bowl of soup, isn’t there? Especially when it’s packed with flavour and goodness! I stumbled upon this Moong Dal & Pumpkin Soup a few years ago while looking for a light yet satisfying meal, and it’s become a regular in my kitchen ever since. It’s incredibly easy to make, wonderfully healthy, and tastes like a warm hug in a bowl. Perfect for a cozy night in, or when you’re feeling a little under the weather.

Why You’ll Love This Recipe

This soup is a winner for so many reasons! It’s quick – ready in under 30 minutes. It’s nourishing, thanks to the protein-packed lentils and vitamin-rich pumpkin. And honestly, the flavour combination is just chef’s kiss. The subtle sweetness of the pumpkin beautifully complements the earthy lentils and warm spices.

Ingredients

Here’s what you’ll need to whip up this delicious soup:

• ½ cup Moong dal
• ½ cup Toor dal
• 1-2 tbsp ghee
• 1 tsp grated ginger
• ½ cup diced carrots (approx. 75g)
• ½ cup diced pumpkin (approx. 75g)
• ½ cup diced tomatoes (approx. 100g)
• 3 cups water (720ml)
• ¼ – ½ tsp chili flakes (adjust to taste)
• 2 tbsp lemon juice
• Fresh coriander leaves, for garnish

Ingredient Notes

Let’s talk ingredients! A little know-how goes a long way in the kitchen.

• Moong Dal & Toor Dal – Nutritional Benefits & Varieties: We’re using a combination of moong dal (split yellow lentils) and toor dal (split pigeon peas) for a lovely texture and flavour. Moong dal is super easy to digest, making it great for everyone. You can find both dals at most Indian grocery stores, or even in the international aisle of larger supermarkets.
• Ghee – Traditional Flavor & Healthy Fats: Ghee adds a beautiful richness to the soup. If you don’t have ghee, you can substitute with butter or vegetable oil, but the flavour won’t be quite the same.
• Regional Variations in Vegetable Choices: Feel free to experiment with other veggies! Spinach, sweet potato, or even cauliflower would work beautifully in this soup.

Spice Blend – Turmeric, Chili Flakes & Cumin

While the recipe doesn’t explicitly call for turmeric, a pinch (about ¼ tsp) adds a lovely colour and extra health benefits. Cumin powder is used in the tempering, adding a warm, earthy note. Chili flakes provide a gentle heat – adjust the amount to your liking!

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, give the moong dal and toor dal a really good rinse under cold water. This helps remove any impurities. Drain them well and set aside.
2. Now, heat the ghee in a pot over medium heat. Add the grated ginger and sauté for about 30 seconds, until fragrant. Don’t let it burn!
3. Add the diced carrots, pumpkin, and tomatoes to the pot. Stir well and cook for a couple of minutes.
4. Toss in the rinsed lentils and, if you’re using it, a pinch of turmeric.
5. Pour in the water or vegetable broth. Bring everything to a boil, then reduce the heat and simmer for about 20-25 minutes, or until the lentils are tender. If you’re using an Instant Pot, pressure cook on high for 12 minutes, followed by a natural pressure release.
6. Once the lentils are cooked, carefully blend the soup until it’s smooth and creamy. You can use an immersion blender or transfer it to a regular blender (be careful when blending hot liquids!). Add a little more water if the soup is too thick.
7. Time for the tadka (tempering)! In a small pan, heat a little ghee. Add the chili flakes, cumin powder, and a pinch of black pepper. Sauté for a few seconds until fragrant.
8. Pour the tempering over the pureed soup. Stir well and simmer for another 5 minutes.
9. Finally, stir in the lemon juice. Taste and adjust seasonings as needed.
10. Garnish with fresh coriander leaves and serve warm.

Expert Tips

A few little things that can make a big difference:

• Achieving the Perfect Consistency: If you like a really smooth soup, blend it for a longer time. For a chunkier texture, blend it less.
• Adjusting Spice Levels: Start with a small amount of chili flakes and add more to taste. Remember, you can always add more spice, but it’s hard to take it away!
• Using Fresh vs. Ground Spices: Freshly ground spices always have a more vibrant flavour. If you can, grind your own cumin seeds.

Variations

Let’s get creative!

• Vegan Moong Dal & Pumpkin Soup: Simply substitute the ghee with vegetable oil or coconut oil.
• Gluten-Free Adaptation: This recipe is naturally gluten-free!
• Spice Level Adjustments (Mild, Medium, Spicy): For mild, omit the chili flakes. For spicy, add a pinch of cayenne pepper along with the chili flakes.
• Festival Adaptations (Navratri, Diwali): This soup is a wonderful light meal during fasting periods like Navratri (ensure all ingredients are allowed during your fast). It’s also a comforting dish to enjoy during Diwali celebrations.

Serving Suggestions

This soup is delicious on its own, but here are a few ideas to make it a complete meal:

• Serve with a side of warm roti or naan.
• Add a dollop of yogurt or coconut cream for extra creaminess.
• A sprinkle of toasted pumpkin seeds adds a nice crunch.

Storage Instructions

Leftovers? No problem! This soup keeps well in the refrigerator for up to 3 days. You can also freeze it for up to 2 months.

FAQs

Got questions? I’ve got answers!

• What is the best way to adjust the thickness of the soup? Add more water or vegetable broth to thin it out, or blend in a cooked potato for a thicker consistency.
• Can I use a different type of lentil in this recipe? Yes, you can! Red lentils (masoor dal) will cook quickly and create a very smooth soup.
• Is it possible to make this soup ahead of time? Absolutely! You can make the soup a day or two in advance and reheat it when you’re ready to serve.
• What are the health benefits of Moong Dal? Moong dal is a great source of protein, fiber, and iron. It’s also easy to digest and good for your heart.
• Can I freeze leftover soup? Yes, you can! Let the soup cool completely before transferring it to an airtight container and freezing.