Yellow Moong Dal Soup with Crispy Black Lentils

 Yellow Moong Dal soup is a staple in India and is made from a yellow split lentils with very limited spices.

Dal Soup

This is a favorite soup of mine!  I love how satisfying yet extremely healthy it is!

Moong-Dal

I like a crisp white wine with this dal.  Try a Sauvignon Blanc or a Pinot Gris.

Yellow-Moong-Dal-Soup

 Dal Soup Recipe: 8 – 10 Servings

Crispy Black Lentils – adapted from Life and Health

  • 2 Cups cooked
  • 1/2 tea salt
  • drizzle olive oil

Soup

  • 1 White Onion – diced
  • 3 Tablespoons Extra Virgin Olive Oil
  • 1 Tablespoons Yellow Mustard Seeds
  • 1 1/2 Teaspoons Cumin Seeds
  • 1 Teaspoon Red Pepper Flakes
  • 6 Garlic Cloves – minced
  • 2 Teaspoons Fresh Ginger Root – grated or microplane
  • 2 Serrano Chilies – minced
  • 1/3 Cup Dry White Wine
  • 3 Vegetable Bouillon Cubes – unsalted
  • 2 Tablespoons Turmeric Powder
  • 10 + 4  Cups Filtered Water
  • 4 Large Tomatoes – grated or 2 Cups Strained Tomatoes
  • 3 Cups Yellow Moong Dal (yellow split lentils)
  • 2 Tablespoons Fresh Squeezed Lemon Juice
  • 2 Tablespoons Sea Salt or to taste
  • Cilantro (Optional)

Instructions:

Lentils

Measure the lentils and sort for any rocks then rinse.  Add water to the lentils, turn the heat to high and bring to a boil, then reduce heat to medium-low.  Cook for about 15 – 20 minutes or until lentils are soft, yet still firm.  Strain completely.

Preheat oven to 400°F
Line a baking sheet with parchment paper.  In a bowl toss the lentils, oil and salt together then spread out on the parchment.
Roast lentils for 25 – 30 minutes, stir in between. Roast until crunchy. Watch them closely at the end so they don’t burn.  Let cool.
Soup

Add the onion to a 5 1/2 quart pot with a tablespoon of oil, mustard seeds, cumin seeds and red pepper flakes on medium heat. Sauté until onions are soft and transparent. (About 10 – 12 minutes)

Add the garlic, ginger and serrano peppers.  Cook until garlic becomes lightly golden then add the wine, bouillon cubes, and turmeric.  Stir until wine is reduced and bouillon is dissolved.

Add the 10 cups water, tomato and dal.  Core the tomatoes and cut in half then with the cut side grate on a cheese grater and discard the skins. Add tomato to the dal and bring to a boil then immediately turn down to medium heat.  Cook the dal for 20 – 30 minutes or until soft.

Add four more cups of water and lemon juice then cook for a few more minutes to incorporate flavors.

I puree this soup but you can leave it if you like more texture.

Garnish with crispy black lentils and chopped cilantro. (optional)

Yellow-Dal-Soup

Health benefits:

Moong beans have a low glycemic index, which is great for diabetics. They are a great source of protein, rich in soluble dietary fiber and also known to help with lowering bad LDL cholesterol.  Moong beans have protease inhibitors which are known to prevent cancer, prevent the formation of cancer and tumor cells.

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