Here is a healthy Indian vegetable and moong dal soup recipe that is ideal for weight loss. This dish is low in calories, high in protein and packed with nutrients.
Healthy Indian vegetable and moong dal soup
Ingredients:
– Yellow Moong Dal (yellow gram split): 50 grams
– Carrot (chopped): 50 grams- Spinach (chopped): 50 grams
– Tomato (chopped): 50 grams
– Onion (chopped): 50 grams (1 small onion)
– Garlic (chopped): 5 grams (1-2 cloves)
– Ginger (chopped): 5 grams (1 teaspoon)
– Green chili (chopped): 5 grams (1 chili, optional)
– Turmeric powder: 1 gram (1/2 teaspoon)
– Cumin seeds: 2 grams (1 teaspoon)
– Olive oil: 5 grams (1 teaspoon)
– Water: 500 ml- Salt: to taste
– Fresh coriander (chopped): 10 grams (for garnish)
Instructions:
1. Preparation:
– Wash the moong dal and let it soak for 15 to 20 minutes.
– Chop the carrots, spinach, tomatoes, onions, garlic, ginger and green chillies.
2. Cooking:
– Heat the olive oil in a large pan over medium heat.
– Add the cumin seeds and cook for a few seconds until fragrant.
– Add the chopped onions and fry until they become translucent.
– Add the minced garlic, ginger and green chillies . Saute for another minute.
– Add the crushed tomatoes and cook until soft.
– Add the turmeric powder and mix well.
– Drain the soaked moong dal and add it to the pan along with the chopped carrots and spinach.
– Pour in water (500 ml) and bring the mixture to a boil.
– Reduce heat and simmer for about 20-25 minutes, or until beans and vegetables are cooked through.
– Add salt to taste and mix well.
3. To serve:
– Garnish with chopped fresh coriander leaves.
– Eat hot. This soup can be enjoyed on its own or with a small portion of whole-grain bread or a side salad.
Nutritional information (per serving):
– Calories: approximately 150 kcal
– Carbohydrates: 25 grams
– Protein: 8 grams
– Fat: 3 grams
– Fiber: 6 grams
This moong dal and vegetable soup is a nutritious and filling option for weight loss. It is low in calories but high in protein and fiber, which will keep you full and satisfied. Enjoy this healthy soup as part of a balanced diet to support your weight loss goals!.
