Yellow Moong Dal Soup

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

Moong-Dahl-Soup This is a favorite of mine!  I love how super satisfying it is yet extremely healthy this soup is.

Dahl-Soup

Recipe: 8 – 10 Servings

  • 3 Cups Yellow Moong Dal ( Yellow Split Lentils )
  • 14 Cups Filtered Water
  • 4 Large Tomatoes – grated
  • 1 White Onion – diced
  • 3 Tablespoons Extra Virgin Olive Oil
  • 1/3 Cup Dry White Wine
  • 3 Vegetable Bouillon Cube – unsalted
  • 2 Tablespoons Fresh Squeezed Lemon Juice
  • 1 Inch Fresh Ginger Root – grated or microplaned
  • 6 Cloves Garlic – minced
  • 2 – 3 Serrano Chilies – minced
  • 2 Tablespoons Turmeric Powder
  • 1 Tablespoon Yellow Mustard Seeds
  • 1 1/2 Teaspoons Cumin Seeds
  • 1 Teaspoon Chili Pepper Flakes
  • 2 Tablespoons Sea Salt or to taste
  • Cilantro (Optional)

Instructions:

 Soak the dal for a 1/2 hour in 12 cups of water.

While the dal is soaking, dice the onion, mince the garlic (or use a garlic press) grate the ginger and mince the serrano peppers and set aside.

In a saute pan on med heat add the cumin seeds and mustard seeds stir until a bit of popping or fragrant.

Next add the onion, the garlic and olive oil.  Heat on med heat until onions are soft.

Add to the onions the wine, bullion cubes, and ginger.  Stir until wine is reduced and set aside.

Core the tomatoes and cut in half then with the cut side grate on a cheese grater and discard the skins.

When the dal is ready to cook add the turmeric, tomato and chili and bring to a boil then immediately turn down to medium heat and cook the dal for 20 – 30 minutes or until soft.

Add 2 more cups of water to the onions to get all the flavors from the pan and add to the dal.

Add the lemon juice and 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 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 which are known to prevent cancer, prevent the formation of cancer and tumor cells.

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