This split mung (moong) dal soup is a comforting, nourishing dish known for being light, easy to digest and rich in plant-based protein. Naturally high in soluble fiber and complex carbohydrates, it has a low glycemic impact that supports steady blood sugar levels and sustained energy. Simple, warming, and satisfying, this soup is a great choice for everyday meals, gentle digestion, and balanced nutrition.
Split Mung (Moong) Dal Soup
Equipment
- 1 Large Pot
- 1 Blender or Mortar
Ingredients
- 1 cup dry Organic Split Mung (Moong) Dal Moong Dal Mogar dehusked – rinsed well and drained
- 1 tbsp coconut oil or butter or olive oil or plant-based butter
- 1 small white onion diced
- 1 carrot peeled and diced
- 1 Tomato chopped
- 1 tsp fresh ginger diced or grated
- 1 small garlic diced or pressed
- ½ tsp coriander seeds option is 1/2 tsp coriander dry
- ½ tsp black pepper seeds option is 1/2 tsp ground black pepper
- ½ tsp turmeric powder
- ¼ tsp cayenne pepper
- 4 cups broth soup OR 4 cups water with 1 ½ tbsp better than bouillon or a bouillon cube
- Optional fresh chopped coriander/cilantro for garnish
Instructions
- Your choice of coconut oil or olive oil or butter heated medium heat in a large pot.
- After a few minutes for the oil to heat up, add in the onions and cook for 5-8 min. Stirring a few times while cooking. Do not let them burn.
- Add in the carrots. Stir a few times while cooking for 5 min.
- Meanwhile this is cooking, rinse and drain the Moong Dal.
- Also Blend the black pepper and coriander or grind in a mortar.
- After carrots are done, stir in the garlic and ginger. Allow to cook for 30 seconds.
- Add in the ground black pepper, coriander, cayenne, and turmeric to the vegetables. Stir well to cover and allow the fragrance come out in 30 seconds.
- Add in the chopped tomato, and rinsed Moong dal
- Add the stock either water/bouillon or broth. Bring to boil, turn down to simmer. Cover with lid. Let cook for 30 minutes. Stir once in a while.
- Taste Test to make sure Moong Dal is cooked. Adjust if you need to add a pinch of sea salt.
- Option here is to use a hand blender or blender to make the soup creamy
- Serve and enjoy!
- To store allow to cool completely. Place in a container for the fridge up to 3-4 days. Reheat gently and add water if needed to adjust the consistancy.
FAQ - Frequently asked questions
Is Moong Dal Soup easy to digest?
Yes, split mung dal is one of the easiest lentils to digest. It is commonly recommended in traditional diets for gentle digestion and light meals.
Is this Mung Dal Soup suitable for people with diabetes?
Moong dal has a low glycemic index and contains soluble fiber, which helps slow the rise in blood sugar after meals. This makes it a balanced option when included as part of a well-planned diet.
Is Mung Dal a good source of plant-based protein?
Yes, split mung dal is rich in plant-based protein and provides essential amino acids, making it an excellent protein source for vegetarians and vegan diets.
Can Mung Dal Soup support weight loss?
This soup is high in fiber and protein, which helps promote fullness and steady energy. When paired with balanced meals, it can support health weight management.
Can I make this soup ahead of time?
Yes, Moong Dal Soup stores well in the refrigerator for up to 3-4 days. Reheat gently and add water if needed to adjust the consistency.