Yellow Moong Dal soup is a staple in India and is made from a yellow split lentils with very limited spices.
This is a favorite soup of mine! I love how satisfying yet extremely healthy it is!
I like a crisp white wine with this dal. Try a Sauvignon Blanc or a Pinot Gris.
Dal Soup Recipe: 8 – 10 Servings
Crispy Black Lentils – adapted from Life and Health
- 2 Cups cooked
- 1/2 tea salt
- drizzle olive oil
- 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)
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.
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)
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.
Lentils have extremely high levels of soluble fiber and a good amount of insoluble fiber. They have cholesterol-lowering fiber which helps stabilize blood sugar levels giving you a steady stream of energy. A half-cup provides about a third of the daily requirements. Not only is the fiber good for your heart, the amount of folate and magnesium is very beneficial for cardiovascular health. Lentils provide a steady stream of glucose to your brain. Glucose is a sugar and a key source of energy for the cells in the body and it is the only fuel your brain can use. The high fiber regulates the release of the glucose, providing a steady stream of fuel that powers your brain cells and is a key component in keeping your brain healthy. Lentils are loaded with an impressive amount of blood-fortifying iron and when paired with food containing vitamin C, the iron is enhanced, which in turn increase your energy. They are truly a nutritional fountain of youth. Lentils originated in Southwestern Asia along the Indus River have been eaten for over 8000 years. years.