Moong Dal Carrot Soup
Recipe Details:
Ingredients
Per Serving
- Finely chopped carrots: ¼ cup
- Green moong dal, washed and drained: 2 tbsp. (30 gm)
- Sliced onions: ¼ onion
- Chopped garlic: ½ tsp
- Chopped tomatoes: 1 tbsp.
- Black pepper corns: 2
- Black pepper powder: ¼ tsp
- Finely chopped spring onions greens: 1 tsp
- Lemon juice: 1 tsp
- Oil: ½ tsp
- Salt: a pinch
- Water
Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm
*tsp = teaspoon, tbsp = tablespoon
Method
- In a non-stick pan, heat oil, add black peppercorns, onions, garlic, and sauté for two minutes.
- Add chopped carrots and tomatoes, mix well and cook on medium flame for two – three minutes.
- Add washed green moong dal and two cups of water and cook for about 15 minutes or until carrots are tender.
- Allow it to cool and blend in a mixer to form a smooth puree.
- Transfer the puree in a pan, add a cup of water, salt, pepper, mix well and boil for another two-three minutes.
- Pour the soup in a bowl, add lemon juice, garnish with spring onions green and serve hot.
Benefits
- Carrots and green moong dal are rich in fiber that can help lower cholesterol levels and reduce the risk of heart disease.
- They are also high in antioxidants and offer anti-inflammatory properties.
- This soup is low in fat, making it a heart-healthy option.
Nutritional Value per serving
| Calories (kcal) | Carbohydrates (g) | Proteins (g) | Fats (g) |
|---|---|---|---|
| 116.96 | 17.83 | 4.84 | 2.92 |
Reference:
- Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
- Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
- Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
- US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
Disclaimer:
The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.*Images used are for representation purpose only.