
Pumpkin & Moong Dal Soup
- Author: Lissa Thomas
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Diet: Vegetarian
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
-
Yellow moong dal – 2 tbsp (25 g)
-
Pumpkin (peeled & cubed) – ¾ cup (100 g)
-
Ghee or olive oil – ½ tsp
-
Cumin seeds – ¼ tsp
-
Garlic – 1 small clove (optional, for flavor)
-
Turmeric powder – ¼ tsp
-
Black pepper – a pinch
-
Salt – to taste (or rock salt if fasting)
-
Water – 1½ to 2 cups (as per desired consistency)
-
Fresh coriander – 1 tsp chopped (for garnish)
Instructions
-
Rinse moong dal well and soak for 15 minutes.
-
In a pressure cooker or pan, heat ghee and add cumin seeds (and garlic if using).
-
Add chopped pumpkin, turmeric, and moong dal. Sauté for a minute.
-
Add water and salt, then pressure cook for 3–4 whistles (or simmer covered till soft).
-
Once cooled slightly, blend the mixture to a smooth puree.
-
Adjust water for consistency, reheat, and season with pepper.
-
Garnish with coriander and serve warm.
Nutrition
- Serving Size: 1
- Calories: 160 Kcal
- Fat: 3 g
- Carbohydrates: 24 g
- Protein: 7 g