💬 Introduction
Are you tired of complicated diet plans and tasteless food in the name of weight loss? You’re not alone. The truth is, weight loss doesn’t have to be boring or difficult. You just need the right balance of nutrients, easy-to-digest ingredients, and wholesome meals. That’s exactly what this recipe offers.
In this post, we bring you a simple, comforting, and healthy Indian soup — Moong Dal Vegetable Soup — that fits perfectly into the best diet for healthy weight loss. This soup is light, rich in protein, low in fat, and made with easily available ingredients.
Why This Recipe Is Perfect for Weight Loss
Moong dal is a superfood in Indian kitchens. It is low in calories, high in protein, and rich in dietary fiber. When combined with vegetables like bottle gourd, tomato, and carrots, and cooked with basic spices, it creates a filling meal that supports healthy weight management.
✅ Key Benefits:
High protein – keeps you full longer and prevents overeating
Rich in fiber – improves digestion and supports gut health
Low fat & low calorie – perfect for calorie control
Nourishing – packed with vitamins and minerals
Customizable – add your favorite seasonal veggies
🛒 Ingredients You Need
All ingredients used are common, affordable, and available in Indian homes.
👇 For 2 servings:
½ cup yellow moong dal (washed)
1 small carrot, finely chopped
½ cup bottle gourd (lauki), peeled & chopped
1 small tomato, chopped
½ inch ginger, grated
2 cloves garlic, crushed (optional)
¼ tsp turmeric powder
½ tsp cumin seeds
Salt to taste
3 cups water
A pinch of black pepper
Fresh coriander leaves (for garnish)
1 tsp olive oil (optional, for tempering – can skip for zero-oil version)
How to Make Moong Dal Vegetable Soup
Step 1: Rinse & Soak the Moong Dal
Start by washing the moong dal thoroughly 2 to 3 times under running water until the water runs clear.
If you want it to cook faster, you can soak it in water for about 15 minutes — this step is optional but helpful.
Step 2: Pressure Cook
In a pressure cooker, add:
Moong dal
Chopped carrot
Bottle gourd
Tomato
Ginger & garlic
Turmeric, salt, and water (3 cups)
Mix well and pressure cook for 3–4 whistles on medium heat.
Step 3: Blend
Once cooked, let it cool slightly.
Blend using a hand blender or mash it with a ladle.
Keep it chunky or smooth depending on your preference.
Step 4: Tempering (Optional)
Heat 1 tsp olive oil in a small pan.
Add cumin seeds and let them crackle.
Add this tadka to the soup.
Skip this step if you’re following a zero oil diet.
Step 5: Season & Serve
Add black pepper as per taste.
Simmer the soup for 2–3 more minutes.
Garnish with chopped coriander leaves.
🍽️ Serving Suggestions
This soup can be served:
As a light lunch or dinner
With a small piece of whole wheat roti or toasted multigrain bread
Alongside a light salad or boiled sprouts
It is best enjoyed hot and fresh!
⚖️ Nutritional Value (Per Serving -Approx.)
Nutrient Amount
Calories ~150–170
Protein 9–10g
Carbohydrates 20–22g
Fiber 4–5g
Fat 1–2g (or 0g if oil-free)
🧠 Pro Tips for Better Results
✅ Use organic moong dal for better nutrition.
✅ Add green leafy vegetables like spinach or methi for added benefits.
✅ For more protein, mix some boiled chickpeas or sprouts.
✅ Always use fresh vegetables.
✅ Drink water before and after meals to support digestion
🔁 Variations You Can Try
With oats: Add 1 tbsp rolled oats during boiling for more fiber.
With lemon: Add lemon juice after cooking for freshness.
With masala: Add a pinch of garam masala or black salt for a tangy twist.
With paneer bits: Add a few crumbled paneer cubes for extra protein.
🕘 Best Time to Eat This Recipe
✅ Lunch – It keeps you full and prevents mid-day cravings.
✅ Dinner – Light and easy to digest; ideal before bedtime.
✅ Post-Workout – Helps in recovery with clean protein.
Why It Fits the Best Diet for Healthy Weight Loss
When planning your weight loss diet, you must include meals that:
Are low in fat and calories
Keep you full for longer
Contain clean protein
Are easy to cook
Are budget-friendly
This Moong Dal Vegetable Soup checks every box. It’s perfect for students, working professionals, home-makers, or anyone trying to eat healthy without giving up taste