Healthy Lentil Soup


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The yellow colour and soothing mushiness of moong dal are a pleasant contrast to the vibrant orange colour and snappy juiciness of carrots, making this Healthy Lentil Soup a very appealing entrée. Not only is it tasty, this sumptuous soup is also beneficial in keeping blood pressure under control, thanks to the high potassium content of moong dal. This treat also comes at a lower calorie count, as we have omitted cream and used a little cornflour instead to thicken the soup.

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Preparation Time:    Cooking Time:     Makes 4 servings
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Ingredients


For The Moong Dal Purée
3 tbsp yellow moong dal (split yellow gram)
1/2 cup chopped onions
1/4 cup carrot cubes

Other Ingredients
1/2 tbsp cornflour
2 tsp oil
1/2 cup chopped onions
1/2 tsp chopped garlic (lehsun)
2 tbsp chopped celery (ajmoda)
2 tbsp cooked barley (jau)
salt and to taste

Method
For the moong dal purée

  1. Wash and soak the moong dal in enough for 2 to 3 hours. Drain well.
  2. Combine the moong dal, onions, carrots and 2 cups of water in a pressure cooker and pressure cook for 2 whistles.
  3. Allow the steam to escape before opening the lid.
  4. Allow it to cool and blend in a mixer to a smooth puree. Keep aside.

How to proceed

  1. Combine the cornflour with ¼ cup of water in a bowl, mix well and keep aside.
  2. Heat the oil in deep non-stick pan, add the onions, garlic and celery and sauté on a medium flame for 1 minute.
  3. Add the moong dal purée, mix well and cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
  4. Add the barley, salt, pepper and cornflour-water mixture, mix well and cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
  5. Serve immediately.

Handy tips:

  1. Add salt while pressure cooking the barley.
  2. Pearl barley is easily available at local chemists. Wash it thoroughly and cook in boiling water like rice.
  3. The water in which barley is cooked is nutritious and rich in antioxidants that help to fight diseases.
  4. It can be used for kneading dough or added to buttermilk or soups.

Nutrient values per serving
EnergyProteinCarbohydratesFatFibrePotassium
78 kcal 3.8 gm 15.2 gm 0.3 gm 1.6 gm 169.3 mg

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 on 05 Jun 12 09:24 AM


Nutritious yellow moong dal is pressure cooked to form a lovely brownish healthy soup. Love the addition of barley which soaks in the flavor and gives a nice mouth feel.