Creamy golden moong dal soup — Pishima's recipe — is the kind of dish that gets passed down, not written down. Skinless moong dal simmers with turmeric and a piece of cinnamon while a homemade blend of roasted whole spices deepens the pot. It tastes like someone's grandmother made it, because someone's grandmother did.
There are few dishes as comforting and nourishing as a simple bowl of dal. It’s the heart of Vedic cuisine, a staple loved by all. But this recipe is something truly special. It’s a creamy, golden moong dal soup, fragrant with a bouquet of freshly roasted spices, tangy tomatoes, and a hint of sweetness. This treasured recipe comes from the loving hands of Bhavatarini, affectionately known as Pishima, who shared her culinary gifts with so many. Each spoonful is a taste of tradition and warmth from West Bengal. It’s perfect for a wholesome lunch or a light, satisfying dinner.
Ingredients
• ¾ cup / 170 g (6 oz) split moong dal, without skins
• 7¼ cups / 1.75 liters water
• ¾ teaspoon / 3.5 ml (0.1 fl oz) turmeric powder
• 1 2-inch / 5 cm piece cinnamon stick
• 3 tablespoons / 45 ml (1.5 fl oz) ghee or vegetable oil
• 2 teaspoons / 10 ml (0.3 fl oz) coriander seeds
• 1 teaspoon / 5 ml (0.2 fl oz) cumin seeds
• ½ teaspoon / 2 ml (0.1 fl oz) fennel seeds
• ½ tablespoon / 7 ml (0.2 fl oz) sesame seeds
• 3 whole cloves
• 4 green cardamom pods
• 5 black peppercorns
• 1½ teaspoons / 7 ml (0.2 fl oz) salt
• 1–2 hot green chilies, seeded and cut into large pieces
• 1 tablespoon / 15 ml (0.5 fl oz) sugar or equivalent sweetener
• 2 medium firm ripe tomatoes, coarsely chopped
• 3 tablespoons / 45 ml (1.5 fl oz) minced fresh parsley or chopped coriander
Instructions
1. Rinse the moong dal under cold water until the water runs clear, then drain well.
2. In a large, heavy-bottomed pot, combine the drained dal, water, turmeric, cinnamon stick, and a small dab of ghee or oil. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer gently for about 1 hour, or until the dal is completely soft.
3. While the dal cooks, prepare the spice mix. Gently dry-roast the coriander, cumin, fennel, sesame seeds, cloves, cardamom pods, and peppercorns in a small pan over low heat for 8-10 minutes, stirring occasionally, until fragrant and the sesame seeds are golden.
4. Remove the seeds from the cardamom pods and discard the pods. Grind all the roasted spices into a fine powder using a spice grinder or mortar and pestle. Mix with just enough water to form a thick, moist paste.
5. Once the dal is cooked, remove it from the heat. Take out the cinnamon stick. Add the salt and whisk the dal vigorously until it is smooth and creamy.
6. Now, prepare the tempering (tarka). Heat the remaining ghee or oil in a small frying pan over medium heat. Add the green chilies and the spice paste, stir-frying for about 30 seconds until aromatic.
7. Stir in the sugar. As it melts and turns a rich reddish-brown, immediately add the chopped tomatoes and a splash of water. Cook for about 4 minutes, stirring, until the tomatoes break down into a thick purée. Remove the large pieces of chili if desired.
8. Pour the hot tomato and spice tempering into the creamy dal. Bring the entire pot back to a boil for a moment, then turn off the heat and cover. Let it rest for 2 minutes for the flavors to meld.
9. Stir in the fresh parsley or coriander and serve hot.
Nutritional Information
• Nutritional Highlights
• Excellent source of plant-based protein, essential for muscle repair and growth.
• Rich in dietary fiber, which aids in digestion and promotes a healthy gut.
• Packed with essential minerals like iron, potassium, and magnesium.
• Moong dal is known for being light and easy to digest, making it a wonderfully comforting meal.
Pro Tips
• For a richer flavor, allow the dry-roasted spices to cool completely before grinding them into a powder.
• The consistency of the dal is personal. For a thinner soup, add a little hot water after blending; for a thicker dal, simply simmer it uncovered for a few extra minutes.
• Pay close attention when caramelizing the sugar in the tempering. It can go from perfect to burnt in seconds, so be ready with your tomatoes.
• This dal tastes even better the next day. Store it in an airtight container in the fridge and reheat gently, adding a splash of water to loosen it if needed.
FAQ
Q: Can I make this moong dal recipe vegan
A: Absolutely. To make this recipe completely vegan, simply use vegetable oil instead of ghee. The recipe already lists this as an alternative, ensuring you don’t miss out on any of the rich, aromatic flavors.
Q: Is this moong dal soup a good source of protein for a vegetarian diet
A: Yes, this moong dal soup is an excellent source of plant-based protein, which is crucial for a balanced vegetarian diet. Moong dal is also rich in dietary fiber and essential minerals, and it’s known for being very easy to digest, making it a wonderfully nourishing and wholesome meal.
Q: How should I store this dal and can it be made ahead
A: This dal is perfect for making ahead. In fact, the flavors often deepen and taste even better the next day. Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. When reheating, you may need to add a splash of water to achieve your desired consistency.
Q: What can I serve with this vegetarian dal to make it a complete meal
A: To create a complete and balanced vegetarian meal, serve this creamy moong dal soup with steamed basmati rice or a warm flatbread like roti or naan. A simple side of steamed or stir-fried vegetables would also be a delicious and nutritious addition.
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Creamy Golden Moong Dal Soup (Pishima's Recipe)
Ingredients
Method
- Rinse the moong dal under cold water until the water runs clear, then drain well.
- In a large, heavy-bottomed pot, combine the drained dal, water, turmeric, cinnamon stick, and a small dab of ghee or oil.
- Bring to a boil over high heat, then reduce the heat to low, cover, and simmer gently for about 1 hour, or until the dal is completely soft.
- While the dal cooks, prepare the spice mix. Gently dry-roast the coriander, cumin, fennel, sesame seeds, cloves, cardamom pods, and peppercorns in a small pan over low heat for 8-10 minutes, stirring occasionally, until fragrant and the sesame seeds are golden.
- Remove the seeds from the cardamom pods and discard the pods. Grind all the roasted spices into a fine powder using a spice grinder or mortar and pestle.
- Mix with just enough water to form a thick, moist paste.
- Once the dal is cooked, remove it from the heat. Take out the cinnamon stick.
- Add the salt and whisk the dal vigorously until it is smooth and creamy.
- Now, prepare the tempering (tarka).
- Heat the remaining ghee or oil in a small frying pan over medium heat.
- Add the green chilies and the spice paste, stir-frying for about 30 seconds until aromatic.
- Stir in the sugar. As it melts and turns a rich reddish-brown, immediately add the chopped tomatoes and a splash of water.
- Cook for about 4 minutes, stirring, until the tomatoes break down into a thick purée.
- Remove the large pieces of chili if desired.
- Pour the hot tomato and spice tempering into the creamy dal.
- Bring the entire pot back to a boil for a moment, then turn off the heat and cover.
- Let it rest for 2 minutes for the flavors to meld.
- Stir in the fresh parsley or coriander and serve hot.
