Indian · Dinner
Green Gram Lentil Soup (High-Protein)
Green gram (moong dal) is simmered with turmeric and ginger-garlic into a soft, spiced Indian soup, then enriched with paneer cubes and a stirred-in egg for extra protein. Finished with a cumin-mustard seed tempering, it is served alongside steamed rice with a lemon wedge.
$3
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
579Calories
52.1gProtein
17.8gFat
58.8gCarbs
6.1gSugar
14gFiber
769mgSodium
459mgChol
7.1gSat Fat
1015mgPotassium
315mgCalcium
7.5mgIron
0.7mcgVitamin B12
15mgVitamin C
vegetarian
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Rinse the moong dal in a fine sieve under cold running water until the water runs clear, then drain and set aside.
2
Simmer
Combine the dal, tomato, onion, ginger-garlic paste, turmeric and water in a small saucepan; bring to a boil over medium-high heat, then reduce to medium-low and simmer uncovered 20 minutes until the lentils collapse into a thick porridge.
3
Finish
Stir the paneer, cumin seeds and cumin into the saucepan. Crack in the egg, stirring briskly over medium heat for 1-2 minutes until opaque and the egg forms soft curds.
4
Bloom
Melt the ghee in a small pan over medium heat, add the cumin seeds, mustard seed and dried chili; cook 30-45 seconds until the mustard seeds pop and the chili darkens.
5
Build
Pour the tempered spices and ghee over the dal, season with salt and stir once to combine.
6
Plate
Ladle the dal into a bowl beside the steamed rice, scatter the cilantro on top and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 2 cup480ml dry moong dal, cooked to 210g
- 5.2 oz150g paneer
- 22 eggs
- 120ml120ml tomato
- 40g40g onion
- 2 tsp2 tsp ginger-garlic paste
- 1/2 tsp1/2 tsp turmeric ground
- 1 tsp1 tsp cumin ground
- 2 cup480ml water
- 2 tsp2 tsp ghee
- 1 tsp1 tsp cumin seeds
- 1/2 tsp1/2 tsp mustard seed
- 22 dried chili
- 2 tbsp2 tbsp cilantro
- 22 lemon wedge
- 1/2 tsp1/2 tsp salt
- 200g200g white rice, steamed, to serve
