Green Lentil Soup (Green Gram Lentils)

This green gram lentil soup or green lentil soup is an Indian speciality. This dal soup is healthy, nutritious and helps in healthy weight loss also. Make this green gram lentil soup or green moong dal two ways, i.e. dry curried and curried soupy.

Curried Green Lentil Soup (Whole green gram)

Green whole moong bean (Green gram bean) is used both in savory and sweet dishes. This dal is rich in protein and dietary fibers. This is best served with roti/ chapati (flattened bread) or steamed rice or jeera rice (cumin rice). Moong dal or green moong dal is one of the best when you are on diet for weight loss or even better for diabetic patients. 

Nutritional Facts of Green Lentils

This is healthiest form of plant protein and has amino acids which are considered as building blocks of protein.

These are high source of nutrients including manganese, potassium, magnesium, copper, zinc and vitamin B.

It’s rich in protein, and dietary fiber. This lentil is low in carbohydrates which differentiates it from the other lentils.

Due to the low glycemic index, this is one of the superfoods for diabetic patients as it helps in regulating blood sugar.

How to make curried green lentils (hara moong dal)?

I make hara moong or green gram lentil in two ways, i.e. both as thick soupy and as dry sauteed curry. Preparing any of them is easy and almost similar. Incase of dry curry, then don't add water while sauteing with spices and simmer till it's of thicker consistency. Where as if you want to make as dal, add approximately 1 glass - 1.5 glass water more to the curry preparation.

Normally even if I want to make soupy dal consistency, I don't add much water during pressure cooking. Keep the ration 1 : 2.5 for lentils to water. With excess water it may spill over and will not get properly cooked. Another point is cook on medium to low flame so that the lentils will get cooked properly.

Then if you want to make it dry sabzi, don't add water or add little water. Even you want soupy dal, add extra water during this point (after mixing cooked dal to the spices paste).

Look at the pictures below. 1st one is dry moong dal sabzi and the 2nd is moong dal soup.

So the basic difference is their consistency. Rest all methods are same for both dry curried lentils or soupy lentils.

Note: Soak the dal for 3 -4 hours to get full nutrition of it. It will help reducing anti nutrients which are naturally present in all beans and legumes. This makes it easier to digest and reduces flatulence.

Read more about green gram and it's benefits.

If you like lentils then read our similar recipes, e.g. whole masoor dal, moong masoor dal, dhuli urad dal, split urad dal, dal makhani, dal palak, methi dal, Amritsari dal.

Green Moong Dal Soup

Ipsa Faujdar

This can be served as dal, as sabzi or even as lentil soup and very healthy in any form. This is easy to make recipe and healthy option in both lunch and dinner.

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Prep Time 5 mins

Cook Time 30 mins

Resting Time 15 mins

Total Time 35 mins

Course Dal, Main Dish, Sabzi & Curry, Weightloss Recipe

Cuisine Indian

Servings 4 People

Ingredients

  

1x2x3x

• 1 cup green Moong (whole)
• 1 onion finely chopped
• 2 tomato finely chopped
• 1 inch ginger finely chopped or crushed
• 6 garlic pods finely chopped or crushed
• 2 green chilli finely chopped
• 3 tsp coriander powder
• 1 tsp red chilli powder
• 1/2 tsp turmeric powder
• 1 tsp salt
• 1 tsp cumin seeds
• 6 - 8 curry leaves
• 1/2 tsp hing
• 2 dried red chilli
• 2 tbsp coriander leaves
• 3 tbsp refined oil/ ghee
• 1 tbsp ghee (optional)

Instructions

 

• Wash dal properly and soak in water for 1 hr. 
• Put in a pressure cooker. Add turmeric powder and salt as per taste. Add 2 cups of water.
  
• If soaked earlier then pressure-cook for 4 – 5 whistles. Else it might take 4 - 5 whistles more. Let it cool before opening the lid.
  

For Dry Moong Curry

• Heat 3 tbsp refined oil in a deep pan or kadai. 
• Add cumin seeds and let it crackle. Then add chopped ginger and garlic and saute for a minute. 
• Add chopped onion, green chillies and curry leaves to it and saute till translucent.
• Then add chopped tomatoes and saute for 2 minutes more or till oil separates.
• Then add dry spices and mix well. Add 1/4 cup water and give it a good stir.
• Add boiled dal to the pan and let it simmer till desired consistency received. Add 1 tsp lemon juice and mix well.
• Garnish with chopped coriander leaves and serve.
  

For Moong Dal/ Soup

• Heat 3 tbsp refined oil in a deep pan or kadai. 
• Add cumin seeds and let it crackle. Then add chopped ginger and garlic and saute for a minute. 
• Add chopped onion, green chillies and curry leaves to it and saute till translucent.
• Then add chopped tomatoes and saute for 2 minutes more or till oil separates.
• Then add dry spices and mix well. Add 1/4 cup water and give it a good stir.
• Add boiled dal to the pan. Mix well. 
• Add 1 cup water and simmer for 5 minutes on medium to low flame. Add water as per the consistency you need in dal.
• Add 1 tsp lemon juice and finely chopped coriander leaves.
  

Notes

Adjust water as per the consistency you need in dal. You can make it both as dry sauteed curry or soupy dal.

 

Keyword Easy Less than 30 minutes Recipe, Healthy Soups, Indian Dal, Low-carb Recipe

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