Healing Whole Green Moong Dal Soup

Prep time:
5 mins
Total time:
35 mins


1 cup moong lentil (whole green gram)

1 teaspoon cumin seeds

2 tablespoon olive oil

1 red onion (finely chopped)

1 tomato ( finely chopped or use Puree)

1 teaspoon garlic paste

1tesapoon ginger paste

2 teaspoon garam masala

1 teaspoon turmeric powder

handful baby spinach leaves

5 Cups of water

Salt and pepper to taste

Chopped coriander leaves and Crispy kale for garnish

This mung dal (lentil) recipe is healthy wholesome, protein rich based and can be made easily and quickly as you can think of. This recipe is cooked with onion, tomato, spinach, and aromatic garam masala then served with crispy kale, hemp seeds and drizzle of avocado oil defiantly makes this soup a perfect meal for any day. I personally love making this dish on regular basis because of the versatility in taste, ingredients and valuable properties this dish holds. In Ayurveda this dal is considered very sattvic (balanced) by nature and therefore its useful for times . Hope you all enjoy making this as much as I do ! Do share your images with me on Instagram #cookwithmon . I love seeing you all enjoying my recipes.


Wash and soak moong lentils for minimum 8hours  or overnight. Drain soaking water and rinse 4- 5 times until water runs clear

On a low medium heat, in a large deep pan, add olive oil

Add cumin seeds, let seeds splutter then add finely chopped onions sauté until translucent

Add garlic, ginger paste, sauté again for few seconds then add tomato puree mix well, add turmeric powder, 1 teaspoon garam masala, salt and pepper to taste  cook for 2,3 minutes until oil starts separating from sides

Add soaked moong dal to the cooked masala, add 5 cups of water, cover with a lid leaving bit open to let the steam pass through,  reduce heat and simmer cook  for 30 to 35 minutes until the beans starts getting soft and breaks apart

Once done add spinach leaves, add lemon juice and remaining garam masala and let it cook for 1minute until everything is all incorporated together

Add additional salt and pepper if needed

Sprinkle coriander leaves, kale crisps as a garnish

Drizzle some avocado oil and serve with some hemp seeds on top and enjoy this hearty soup with piece of bread or  basmati rice or cauliflower rice bowl


  • You can use pressure cooker or deep pan for this recipe
  • Cooking this dal in deep pan might take longer time in cooking as compare to pressure cooker, so best is to soak this lentil minimum 8hours to minimize time too cook this delicious protein rich recipe
  • You can add broccoli, carrots to make this soup more wholesome
  • I personally love to add Ghee ( clarified butter) while cooking this recipe but if you are vegan then you might want to skip this part
  • You can buy these lentils  easily from any Indian store