A light and nourishing soup made with moong dal, bottle gourd or zucchini, carrot, spinach, ginger, black pepper, and fresh coriander. It combines plant-based protein, vegetables, and warming spices in a simple bowl that is comforting and easy to prepare.

Ingredients

▪️½ cup yellow moong dal

▪️1 cup bottle gourd or zucchini, finely chopped

▪️1 small carrot, finely chopped

▪️1 cup fresh spinach, finely chopped

▪️1 tsp grated ginger

▪️¼ tsp black pepper powder

▪️1 tbsp fresh coriander, finely chopped

▪️4 cups water

▪️Salt to taste

▪️1 tsp ghee

Method

Step 1: Wash and cook Dal

Wash the moong dal thoroughly and soak it for 15–20 minutes. Drain before cooking. Add the soaked moong dal and 3 cups of water to a pressure cooker. Cook until the dal becomes soft and tender.

Step 2: Prepare the Vegetables

Heat ghee in a pot. Add grated ginger and sauté for a few seconds. Add the chopped carrot and bottle gourd or zucchini. Cook for 2–3 minutes.

Step 3: Combine and Simmer

Add the cooked moong dal along with the remaining water. Mix well and simmer for 5–7 minutes until the vegetables become tender.

Step 4: Add Spinach and Pepper

Add chopped spinach, black pepper, and salt. Cook for another 2–3 minutes until the spinach wilts.

Step 5: Finish and Serve

Turn off the heat and add fresh coriander. Adjust the consistency with warm water if needed and serve warm.

Ayurvedic Benefits

According to Ayurveda, warm, freshly prepared and simply cooked meals are often preferred when you want something light and comforting. This soup combines soft-cooked moong dal with vegetables, warming ginger and black pepper, and fresh coriander for a nourishing meal.

▪️ Provides Plant-Based Protein

Moong dal is a good source of plant-based protein and makes the soup more satisfying.

▪️ Light and Comforting

Moong dal and well-cooked vegetables create a soft, light meal that can be a comfortable choice when you don't feel like eating something heavy.

▪️ Provides Vegetable-Based Nutrients

Carrot, spinach, and bottle gourd or zucchini add fibre and a variety of vitamins, minerals, and plant nutrients to the soup.

▪️ Warming Spices

Ginger and black pepper are traditionally used in Indian and Ayurvedic cooking and add warmth and flavour to the soup.

▪️ Nourishing Fats from Ghee

A small amount of ghee adds flavour and provides fat, making the simple soup more satisfying.

Tips

▪️Soak moong dal before cooking for a softer texture and shorter cooking time.

▪️Cook the dal and vegetables until completely soft for a smoother, more comforting soup.

▪️Use bottle gourd for a softer, milder flavour or zucchini for a slightly fresher taste.

▪️Add spinach towards the end so it stays fresh and vibrant.

▪️Serve warm and fresh, adjusting the consistency with warm water as needed.