Moong Dal Lentil Soup
A Gut-Friendly, Easy-to-Digest Protein Bowl for Hormones & Recovery
If you want something:
Light on digestion
High in plant protein
Supportive for insulin balance
Gentle during bloating or postpartum recovery
Easy for thyroid & PCOS clients
Moong dal soup is one of the most therapeutic Indian staples.
In functional nutrition, we don’t just see this as dal.
We see it as digestive repair + blood sugar stability + mineral support in a bowl.
Moong Dal Lentil Soup
Why Moong Dal?
Moong dal (split yellow lentils) is:
Easier to digest than most legumes
Lower in anti-nutrients compared to other dals
Rich in folate, magnesium, potassium
Supportive for gut healing when cooked well
It’s ideal for:
Bloating
Post-fever recovery
Hormonal fatigue
Mild insulin resistance
Postpartum weakness
Functional Moong Dal Soup Recipe
Ingredients (2 servings)
½ cup yellow moong dal (washed + soaked 30 mins)
1 tbsp ghee
1 tsp cumin seeds
3 garlic cloves (crushed)
½ inch ginger (grated)
¼ tsp turmeric
Pinch hing (optional)
1 small carrot (finely chopped, optional)
3 cups water (or bone broth for extra protein)
Rock salt (to taste)
Fresh coriander for garnish
Black pepper (optional)
Step-by-Step Method
1) Prep the Dal
Wash thoroughly until water runs clear.
Soak for 30 minutes (improves digestibility).
2)Tempering (Most Important Step)
In a pot:
Heat ghee
Add cumin seeds
Add garlic + ginger
Add turmeric + hing
This enhances digestion and reduces bloating.
3) Cook
Add soaked dal
Add carrot (optional)
Add water or broth
Pressure cook for 2–3 whistles
OR simmer covered for 20–25 minutes
Dal should become soft and slightly creamy.
4) Blend (Optional)
For gut-sensitive individuals, lightly blend for a smooth texture.
How to Make It Therapeutic
✔ Add black pepper → better anti-inflammatory effect
✔ Add spinach at end → iron + folate boost
✔ Add squeeze of lemon → improves mineral absorption
✔ Add bone broth instead of water → higher protein
Macronutrient Profile (Approx Per Serving)
Protein: 8–10g
Fiber: 6–8g
Complex carbs: steady release
Low glycemic impact when paired with ghee
For PCOS or insulin resistance, pair with:
Stir-fried vegetables
Small millet roti
Avoid pairing with rice if blood sugar is unstable
Who Should Be Cautious?
Severe SIBO (start very small portion)
Active severe bloating (use strained version first)
Histamine sensitivity (avoid storing too long)
Clinical Tip (From Practice)
If someone has:
Postpartum fatigue + dry skin → Add extra ghee
Insulin resistance → Add cinnamon + black pepper
Thyroid sluggishness → Add ginger + cumin generously
Constipation → Add spinach + lemon
Food can be functional therapy when used strategically.
Final Thoughts
Moong dal soup is not just comfort food.
It’s metabolic nourishment.
Simple. Affordable. Digestible. Hormone-friendly.
