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.
Preparation Time: Cooking Time: Makes 2 servings
Ingredients
4 tbsp yellow moong dal (split yellow gram) , soaked for 10 minutes and drained
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 ( 99.7 % fat- free)
salt and freshly ground to taste
Method
- Combine the yellow moong dal and 2 cups of hot water in a pressure cooker and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid
- Whisk the dal very well with help of a whisk.
- 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.
- Serve hot.
Nutrient values Per Serving
| Energy | Protein | Carbohydrates | Invisible Fat | Iron | Calcium |
| 111 calories | 8.1 gm | 18.5 gm | 0.5 gm | 1.3 mg | 70.9 mg |
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