Nutritional Facts of Moong Soup with Paneer, How To Make Moong Soup, Calories in Moong Soup with Paneer, How To Make Moong Soup

by Tarla Dalal
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Jain Soups

Pressure Cooker

How many calories does one serving of Moong Soup with Paneer have?

One serving of Moong Soup with Paneer gives 90 calories. Out of which carbohydrates comprise 46 calories, proteins account for 20 calories and remaining calories come from fat which is 24 calories.  One serving of Moong Soup with Paneer provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Moong Soup with Paneer recipe | mung bean soup with cottage cheese | paneer moong soup | Indian style moong soup | with 18 amazing images.

moong soup with paneer recipe | mung bean soup with cottage cheese | paneer moong soup | Indian style moong soup is a pleasing, nourishing bowl to awaken your senses. Learn how to make Indian style moong soup. 

To make moong soup with paneer, combine the moong and 6 cups of water in a pressure cook and pressure cook for 3 to 4 whistles. Allow the steam to escape before opening the lid. Blend the cooked moong using a hand blender to a smooth mixture. Strain it using a strainer and keep aside. Heat the ghee in a deep non-stick pan and add the cumin seeds and asafoetida. When the seeds crackle, add the moong mixture, lemon juice, sugar, salt and pepper, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Add the paneer, mix gently and cook on a medium flame for 2 minutes. Serve the moong soup with paneer hot.

Using whole moong in a soup makes for an innovative Indian recipe! Soft, pressure-cooked moong actually lends itself as a grainy and creamy base in paneer moong soup. 

Flavoured with a tadka of cumin seeds, mustard and pepper in ghee, this Indian style moong soup is not ready to serve until you add small paneer cubes to enhance the texture. Squeeze in fresh lemon juice for a surprise tang, and ladle it out into soup bowls, piping hot!

Moong and paneer in this sumptuous mung bean soup with cottage cheese is an easy way to add up protein to a veg meal. With 5.1 g of protein per serving, it makes a completely wholesome and satisfying meal serve along with Chick Pea Salad

This tongue-tickling Indian style moong soup lends in enough vitamin B1 (thiamine) too which is necessary for energy metabolism in the body. With good amounts of magnesium and phosphorus, this is soup benefits the heart and its not very high carb count makes it suitable for diabetic and weight-watchers too.  

Tips for moong soup with paneer. 1. Soak the moong for 3 to 4 hours so they cook well. You need over cooked mung for this soup. 2. You can blend it to completely smooth as done in the recipe or blend it coarsely and enjoy its crushed mouthfeel. 3. If you are serving it later, add the lemon juice and paneer just before serving. 

Is Moong Soup with Paneer healthy?

Yes, moong soup with paneer is healthy BUT need to modify a bit for those with health issues. Main ingredients are moong, paneer, little ghee for tempering Indian spices.

Let's understand the Ingredients.

What's good in the soup.

Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Great for weight loss and read the interesting article on is paneer good for you?  

Mung, Moong, Whole green gram, Mung beans : Mung is rich in Folate, Vitamin B9 or Folic Acid helps your body to produce and maintain new cells, especially  red blood cells. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. They help in the free flow of blood and good for heart. As Moong is low in fat and high in protein and fibre, eating mung beans will keep you fuller for a longer time and great for weight loss. Lentils and beans are Antioxidants which are known to reduce blood pressure. See detailed benefits of moong

Can diabetics, heart patients and over weight individuals have Moong Soup with Paneer?

Yes, this recipe is good for diabetics, heart and weight loss. Paneer is low in carbohydrates and high in protein and gets digested slowly. This is the reason why it does not shoot up the blood glucose levels, and is good for people with diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. We suggest you opt  low fat paneer instead of full fat paneer  in this recipe. The recipe uses very small amount of sugar which you can avoid. 

Can healthy individuals have Moong Soup with Paneer?

Yes, this recipe is very healthy and enjoy it. 

Moong Soup with Paneer is good for

1. Healthy Recipes Lifestyle

2. Healthy low calorie soup

3. Low cholesterol soup

4. Athlete Soups

5. Pregnancy folic acid 

6. Pregnancy Soup

7. Preconception recipe

8. Diabetic Soups

Moong Soup with Paneer is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.


Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 114 calories that come from one serving of Moong Soup with Paneer?

Walking (6 kmph)     =         34  mins
Running (11 kmph)     =          11  mins
Cycling (30 kmph)     =         15  mins
Swimming (2 kmph)     =         20  mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy90 cal4%
Protein5.1 g9%
Carbohydrates11.3 g4%
Fiber3.2 g13%
Fat2.7 g4%
Cholesterol0 mg0%
Vitamin A45.2 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C1.7 mg4%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)119.9 mcg60%
Calcium40.9 mg7%
Iron0.8 mg4%
Magnesium24.7 mg7%
Phosphorus71.9 mg12%
Sodium5.4 mg0%
Potassium166.1 mg4%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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