Moong Dal & Spinach Soup
A silky, golden-green soup of yellow mung lentils and spinach, gently spiced with cumin, ginger and black pepper and brightened with lemon. Light, nourishing and full of protein.
Servings
Ingredients
Nutrition
Per serving
Steps
Cook the dal
Add the measured water and turmeric to the rinsed in a medium pot. Bring to a gentle simmer over medium heat and cook for about 20 minutes, stirring occasionally, until the is completely soft and mushy.
- 120g moong
- 1L water or stock
- ½ tsp turmeric
✅ Done when: dal is completely soft and falls apart when pressed
Add the spinach
Stir in the chopped spinach and simmer for 3 minutes until wilted. Blend the soup, using an immersion or regular blender, until smooth.
- 150g spinach
✅ Done when: soup is smooth and bright green
Fry the cumin and garlic
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Finish
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Cook the dal
Add the measured water and turmeric to the rinsed in a medium pot. Bring to a gentle simmer over medium heat and cook for about 20 minutes, stirring occasionally, until the is completely soft and mushy.
- 120g moong
- 1L water or stock
- ½ tsp turmeric
✅ Done when: dal is completely soft and falls apart when pressed
Add the spinach
Stir in the chopped spinach and simmer for 3 minutes until wilted. Blend the soup, using an immersion or regular blender, until smooth.
- 150g spinach
✅ Done when: soup is smooth and bright green
Fry the cumin and garlic
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Finish
This step is part of Foodie Premium. Subscribe to unlock the full method, cooking mode and every recipe in the library.
The Story Behind the Dish
Indian meals traditionally don't include a separate soup course — dal plays that role. But blended, thinner dal soups like this one have become popular as light, healthy meals.
Mung dal is chosen because it's the easiest lentil to digest, and spinach adds colour and iron.
⭐ Why It's Famous
Nourishing, light and vegan, it's a bowl of comfort with a healthy twist.
💡 Fun Fact
Split mung dal cooks in about 20 minutes without soaking, making it the quickest lentil in the Indian pantry.
North India
28.61°N, 77.21°E
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