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Split mung dal soup made with yellow moong dal, light spices and herbs.

Split Mung (Moong) Dal Soup

Julie-Ann Rawlings, R.H.N.
This delicious split mung (moong) dal soup is light, nourishing dish known for its gentle digestion and comforting flavor. Naturally rich in plant-based protein, soluble fiber, and complex carbohydrates, it offers steady energy with a low glycemic impact. Simple, warming and satisfying, this soup is a nourishing choice for everyday meals and balanced nutrition.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Soup
Cuisine Dairy Free, Indian, Indian Inspired
Servings 4 servings

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.
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