This Yellow Moong Dal Soup with Crispy Black Lentils is a comfort food delight!
I discover dal as a teenager and I have loved it ever since. Dal soup is a staple in India and is typically made from yellow split lentils with very limited spices. Dal is a stew or soup made with any kind of pulses that are whole or split. There are many different styles of dal soups made with different pulses such as lentils, peas, and beans. I love the moong variety but you can sub it out for chana dal if you can’t find it. I have also used red lentils with success.
I like a crisp white wine with this dal. Try a Sauvignon Blanc or a Pinot Gris.
Yellow Moong Dal Soup with Crispy Curry Black Lentils - CaliZona
Ingredients
- 3 Tablespoons Coconut Oil or Extra Virgin Olive Oil
- 1 White Onion – diced
- 1 Tablespoons Yellow Mustard Seeds
- 1 1/2 Teaspoons Cumin Seeds
- 1 Teaspoon Red Pepper Flakes
- 4 Large Garlic Cloves – minced
- 2 Teaspoons Fresh Ginger Root – grated or microplane
- 2 Serrano or Jalapeño Peppers – minced
- 1/3 Cup Dry White Wine or filtered water
- 3 Vegetable Bouillon Cubes – unsalted
- 10 Cups Filtered Water
- 3 Cups Yellow Moong Dal yellow split lentils
- 4 Large Tomatoes – grated or 2 Cups Strained Tomatoes
- 2 Tablespoons Turmeric Powder
- 2 Tablespoons Lemon Juice - fresh squeezed
- 2 Tablespoons Sea Salt or to taste
- Cilantro Optional
Crispy Black Lentils
- 1/2 Cup Dried Black Lentils
- 1/2 Teaspoon Curry Powder
- 1/2 Teaspoon Sea Salt
- 1 Tablespoon Extra Virgin Olive Oil
Instructions
Lentils
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Measure the lentils and sort for any rocks then rinse.
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Add water to the lentils, turn the heat to high and bring to a boil, then reduce heat to medium-low.
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Cook for about 15 – 20 minutes or until lentils are soft, yet still firm.
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Strain completely.
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Preheat oven to 400°F
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Line a baking sheet with parchment paper.
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In a bowl toss together the lentils, oil, curry powder and salt.
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Spread out evenly on the parchment lined baking sheet.
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Roast lentils for 25 – 30 minutes, stir in between.
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Roast until crunchy. Watch them closely at the end so they don’t burn.
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Let cool.
Soup
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Prep everything before you start.
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Core the tomatoes and cut in half then with the cut side grate on a cheese grater and discard the skins. Set aside.
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Rinse the dal and strain really well. Stir it around so it doesn't stick together.
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Turn the stove onto medium-low heat and add the onion to a 5 1/2 quart pot along with a tablespoon of oil, mustard seeds, cumin seeds and red pepper flakes.
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Sauté until onions are soft and transparent. (About 10 – 12 minutes)
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Add the garlic, ginger and serrano peppers.
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Cook until garlic becomes lightly golden then add the wine, bouillon cubes, and turmeric.
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Stir until wine is reduced and bouillon is dissolved.
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Add the 10 cups water, tomato and dal, then bring to a boil and immediately turn down to medium-low heat and cover.
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Cook for about 30 minutes or until soft.
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Add the lemon juice and salt then cook for a few more minutes to incorporate the flavors.
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You can leave this soup as is or puree it.
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Garnish with crispy black lentils and chopped cilantro. (optional)
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 that 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, but the amount of folate and magnesium is also 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 increases 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.
