Description
Creamy, nourishing, and light on the stomach — this Pumpkin & Moong Dal Soup is packed with fibre, plant protein, and antioxidants. Perfect for detox, post-festive reset, or an IBS-friendly dinner.
Ingredients
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Yellow moong dal – 2 tbsp (25 g)
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Pumpkin (peeled & cubed) – ¾ cup (100 g)
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Ghee or olive oil – ½ tsp
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Cumin seeds – ¼ tsp
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Garlic – 1 small clove (optional, for flavor)
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Turmeric powder – ¼ tsp
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Black pepper – a pinch
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Salt – to taste (or rock salt if fasting)
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Water – 1½ to 2 cups (as per desired consistency)
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Fresh coriander – 1 tsp chopped (for garnish)
Instructions
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Rinse moong dal well and soak for 15 minutes.
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In a pressure cooker or pan, heat ghee and add cumin seeds (and garlic if using).
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Add chopped pumpkin, turmeric, and moong dal. Sauté for a minute.
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Add water and salt, then pressure cook for 3–4 whistles (or simmer covered till soft).
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Once cooled slightly, blend the mixture to a smooth puree.
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Adjust water for consistency, reheat, and season with pepper.
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Garnish with coriander and serve warm.
Nutrition
- Serving Size: 1
- Calories: 160 Kcal
- Fat: 3 g
- Carbohydrates: 24 g
- Protein: 7 g