Last Updated on 2 months by Neha Deshmukh

Moong Dal Soup Recipe – Authentic Indian Lentil & Carrot 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! This Moong Dal Soup is a family favourite – I first made it when I was craving something light yet satisfying, and it’s been a go-to ever since. It’s a simple, nourishing soup that’s perfect for a cozy night in, a light lunch, or even when you’re feeling a little under the weather. It’s a hug in a bowl, honestly!

Why You’ll Love This Recipe

This Moong Dal Soup isn’t just delicious; it’s also incredibly easy to make. It comes together in under 30 minutes, making it perfect for busy weeknights. Plus, it’s packed with protein and nutrients, making it a healthy and wholesome choice. The subtle sweetness of carrots combined with the earthy flavour of moong dal and a hint of spice… it’s a flavour combination you’ll fall in love with!

Ingredients

Here’s what you’ll need to create this comforting soup:

• ¼ cup moong dal
• 1 small carrot
• 1 small tomato
• A pinch of turmeric powder
• ½ teaspoon chilli powder
• 1 teaspoon pepper powder
• Salt to taste
• 1 teaspoon lemon juice
• 1 clove
• ¼ inch cinnamon
• 3 garlic cloves
• ½ medium sized onion

Ingredient Notes

Let’s talk ingredients! A few little tips can make all the difference:

• Moong Dal: I prefer the split yellow moong dal (pesal) for this soup as it cooks quickly and blends beautifully.
• Carrots: Choose carrots that are firm and bright orange. They’ll have the best flavour!
• Spices: Don’t be shy with the spices! They’re what give this soup its authentic Indian flavour. Freshly ground spices are always best, if you have them.
• Onion & Garlic: These form the flavour base, so take your time sautéing them until they’re softened and fragrant.

Moong Dal: Benefits and Varieties

Moong dal is a powerhouse of nutrition! It’s a great source of protein, fiber, and iron. There are different types of moong dal – whole moong, split moong (yellow), and green moong. For this soup, we’re using the yellow split moong as it cooks the fastest.

Carrots: Choosing the Best for Flavor

The sweetness of carrots really balances the spices in this soup. Look for carrots that are firm, smooth, and deeply coloured. Organic carrots often have a more intense flavour.

Spices: The Role of Cinnamon, Cloves & Turmeric

These spices aren’t just about flavour; they also have health benefits! Turmeric is known for its anti-inflammatory properties, while cinnamon and cloves add warmth and depth. A little goes a long way, so start with the amounts listed and adjust to your preference.

Regional Variations in Moong Dal Soup

Moong dal soup is made across India, and each region has its own twist. Some variations include adding ginger, spinach, or even a touch of coconut milk for extra creaminess. In some South Indian homes, a tempering of mustard seeds and curry leaves is added at the end.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, give the moong dal a good rinse and soak it in water for about 15 minutes. This helps it cook faster and become creamier. Then, drain the water.
2. Now, heat a tablespoon of oil in a pressure cooker over medium heat. Add the cinnamon and clove – let them sizzle for a few seconds to release their aroma. Then, toss in the minced garlic and chopped onions. Sauté until the onions turn a lovely golden brown.
3. Next, add the chopped carrots and tomatoes. Cook for another 5-7 minutes, until the tomatoes soften and start to break down.
4. Time to add the star of the show! Stir in the soaked moong dal, turmeric powder, chilli powder, and salt. Pour in 3 cups of water, give everything a good mix, and close the pressure cooker lid.
5. Pressure cook for 3-4 whistles. Once the pressure releases naturally (this is important!), carefully open the lid.
6. Now, remove the cinnamon and cloves. Using an immersion blender or a regular blender (be careful when blending hot liquids!), blend the soup until it’s beautifully smooth.
7. Pour the blended soup back into the pan and simmer for a few minutes, adjusting the consistency with a little extra water if needed.
8. Finally, stir in the pepper powder and lemon juice. Taste and adjust the seasoning if necessary. Serve hot with some crusty breadsticks or a side of roti!

Expert Tips

Here are a few tips to help you make the perfect Moong Dal Soup:

Achieving the Perfect Consistency

If you prefer a thicker soup, use less water when pressure cooking. If it’s too thick, simply add a little more water and simmer.

Blending Techniques for a Smooth Soup

An immersion blender is super convenient for blending directly in the pot. If using a regular blender, blend in batches and vent the lid to prevent pressure buildup.

Balancing Spice Levels

Start with ½ teaspoon of chilli powder and add more to taste. Remember, you can always add more spice, but it’s hard to take it away!

Variations

Want to switch things up? Here are a few ideas:

• Vegan Moong Dal Soup: This recipe is already vegan! Just ensure your breadsticks are vegan-friendly too.
• Gluten-Free Moong Dal Soup: Naturally gluten-free!
• Spice Level Adjustments: For a mild soup, reduce the chilli powder to ¼ teaspoon. For a spicier kick, add a pinch of cayenne pepper. My friend loves adding a chopped green chilli for extra heat!
• Festival Adaptations: During Navratri or fasting periods, you can skip the onion and garlic.

Serving Suggestions

This soup is delicious on its own, but here are a few ideas for serving:

• A side of warm, crusty bread or breadsticks for dipping.
• A sprinkle of fresh coriander leaves for garnish.
• A dollop of plain yogurt for extra creaminess (optional).

Storage Instructions

Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days. It also freezes well – just portion it out into freezer-safe containers.

FAQs

Let’s answer some common questions:

Is Moong Dal Soup good for weight loss?

Absolutely! It’s low in calories, high in protein and fiber, and incredibly filling.

Can I make this soup ahead of time?

Yes! You can make it a day or two in advance and store it in the refrigerator. The flavours actually develop even more over time.

What can I substitute for the carrots?

Sweet potatoes or butternut squash would be delicious substitutes.

How do I adjust the soup for a thicker consistency?

Use less water when cooking, or blend in a cooked potato.

Is this soup suitable for babies or young children?

Yes, but reduce the amount of chilli powder and ensure it’s cooled to a safe temperature.

Can I use a regular pot instead of a pressure cooker?

Yes, but it will take longer to cook the moong dal – about 45-60 minutes, or until it’s tender.