Moong Dal and Spinach Soup ( Zero Oil )


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Good health in a bowlful, that is what this soup is! moong dal and spinach soup is a zero-oil recipe, brimful of protein, vitamin a and iron – all of which will make your eyes sharp and keen. Moreover, the use of low-fat milk reduces the calorie content of this recipe, while retaining a good quota of calcium too.

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Preparation Time:    Cooking Time:     Makes 2 servings
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4 tbsp yellow moong dal (split yellow gram) , soaked for 10 minutes and drained
1/2 cup finely chopped spinach (palak)
1 tsp cornflour dissolved in 1/4 cup low-fat milk ( 99.7 % fat- free)
salt and freshly ground black pepper (kalimirch) to taste

  1. Combine the yellow moong dal and 2 cups of hot water in a pressure cooker and pressure cook for 2 whistles.
  2. Allow the steam to escape before opening the lid
  3. Whisk the dal very well with help of a whisk.
  4. Add the spinach, cornflour-milk mixture, salt and pepper, mix well and cook on a medium flame for 3 to 4 minutes, while stirring continuously.
  5. Serve hot.

Nutrient values Per Serving
EnergyProteinCarbohydratesInvisible FatIronCalcium
111 calories 8.1 gm 18.5 gm 0.5 gm 1.3 mg 70.9 mg

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