Moong dal soup recipe: How to make healthy soup for weight loss

As you sweat it out in the gym or burn calories by exercising outdoors, you also need to watch your diet. Detox water or fresh fruit juice with no added sugar can help you to stay hydrated and may also aid in weight management. You may also add moong dal soup to your diet, as it can help you lose weight. This dal comes in different varieties, has an impressive nutritional value, and is low in calories, making it great for those who are trying to lose weight or lead a healthy diet. Whatever your reason may be, follow this moong dal soup recipe for weight loss!

What are the types of moong dal?

Moong dal is a type of legume commonly used in Indian and Southeast Asian cuisines. Here are its types, according to nutritionist Ramya B:

• Whole moong (green gram): These are small, green beans with the husk or skin intact. They are often used in salads, soups, and for sprouting.
• Split moong (split green gram): These are green split beans with the husk intact. They are used in dishes like dals and soups.
• Split moong (yellow moong dal): They are obtained by removing the green husk Commonly used in dal, khichdi, and various Indian sweets.

Green gram is considered to be healthier, as it has more fiber and nutrients due to the presence of the husk, says the expert. About a hundred grams of green has 16.3 grams of fiber, 23.9 grams of protein, 4.8 mg of vitamin C, 2.25 mg of niacin, 1250 mg of potassium, 132 mg of calcium, and 6.74 mg of iron, according to the US Department of Agriculture. On the other hand, a hundred grams of yellow split moong dal has 9.8 grams of fiber, 39 mg of calcium, 3.53 mg of iron, and 25.5 grams of protein, as per the USDA.

The husk in green gram provides additional dietary fiber, which aids in digestion and helps maintain a feeling of fullness, says the expert. The husk contains antioxidants that can help reduce inflammation. It is more nutrient-dense compared to the yellow variety.

Moong dal soup for weight loss

A typical serving of green moong dal soup (1 cup) contains approximately 150 to 200 calories, but the exact calorie count may vary based on the recipe and portion size, says Ramya.

Green moong dal soup is good for weight loss due to the following reasons –

• Green moong dal soup is low in calories, making it a suitable option for a weight-loss diet.
• The high protein content helps in building and maintaining muscle mass, which can boost metabolism and aid in weight loss.
• The fiber content promotes satiety, helping you feel full for a longer time and reducing overall calorie intake.
• The low glycemic index of green moong dal helps in stabilising blood sugar levels, preventing spikes that can lead to increased hunger and cravings.

Recipe for moong dal soup

Here’s how to make moong dal soup:

Ingredients

• 1 cup green gram
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 carrot, finely chopped
• 2-3 garlic cloves, minced
• 1 small piece of ginger, grated
• 1 green chili, chopped (optional)
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• Salt to taste
• 2 cups vegetable broth or water
• 1 tablespoons oil or ghee
• Fresh coriander leaves for garnish

Method

• Rinse and soak the green moong dal for at least 2 hours then drain and set it aside.
• In a pressure cooker, add the soaked dal, turmeric powder, and enough water to cover the dal. Cook it for 20 minutes so that the dal becomes soft. Alternatively, cook in a pot until the dal is tender.
• For the soup base, heat oil or ghee in a large pot over medium heat.
• Add cumin seeds and let them splutter.
• Add garlic, ginger, and green chili, and sauté for a minute until it releases aromatic flavour.
• Add onions and cook until they turn translucent.
• Add tomatoes and carrots, and cook until the tomatoes become soft.
• Add the cooked dal to the pot along with the vegetable broth or water.
• Add coriander powder, garam masala, and salt to taste.
• Bring the soup to a boil, then reduce the heat and let it simmer for 10 to 15 minutes.
• Before serving, garnish it with fresh coriander leaves.

Is green moong dal soup good for babies?

Green moong dal soup can be good for babies, especially as they begin to transition to solid foods. It is nutritious, easy to digest, and can be modified to suit the dietary needs of babies, says Ramya. When cooked well, green moong dal is easy on the digestive system, making it suitable for young children. The high protein content in moong dal soup supports muscle development and overall growth. Moong dal is a good source of iron, which is crucial for cognitive development and overall health.

Give green moong dal soup to your baby after the little one turns 6 or 7 months old and already eats basic solid foods. Make sure the moong dal soup is smooth and free from lumps to prevent choking. You can adjust the thickness of the soup by adding more water or vegetable broth. For babies under one year, it’s best to avoid adding salt and spices to their food, so use very mild seasoning in soup.

Green moong dal soup can be a great addition to your diet to weight loss. It can also be a nutritious and easy-to-digest food option for babies, as they provide essential nutrients for their growth and development. But put less salt and spices to their soup to avoid any discomfort in babies.