Moong Dal Soup (Mung Bean Soup)

Why Moong Dal (Mung Beans)?

Moong dal (split yellow mung beans) is one of the lightest and easiest legumes to digest. It’s often used in Ayurvedic cooking because it supports gut health, doesn’t cause gas or bloating, and is packed with plant-based protein. It’s also naturally soft when cooked, making it soothing for the stomach and ideal for recovery meals or gentle cleansing.

Ingredients (Serves 2–3)

• ½ cup yellow moong dal (split mung beans)

• 3 cups water

• 1 tsp ghee or olive oil

• ½ tsp cumin seeds

• 1 tsp fresh grated ginger

• ¼ tsp turmeric

• Pinch of asafoetida (hing) – optional

• Salt to taste

• 1 tbsp lemon juice

• Fresh coriander for garnish

Instructions

1. Rinse the dal well under running water until it runs clear. Optional: soak for 30 minutes to speed up cooking.

2. In a pot, add the moong dal and 3 cups of water. Bring to a boil, reduce heat, and simmer for 25–30 minutes until soft. Skim any foam from the top.

3. In a small pan, heat ghee or oil. Add cumin seeds and let them sizzle. Add ginger, turmeric, and a pinch of hing if using. Stir for 30 seconds.

4. Pour the spiced oil into the cooked dal. Add salt and stir well. Let simmer together for 5 more minutes.

5. Turn off heat. Add lemon juice and garnish with chopped coriander.

Vata, Pitta, and Kapha Variations

For Vata:

• Add a pinch of ground cinnamon or nutmeg for warmth.

• Use more ghee and avoid raw toppings.

• Blend the soup if you prefer a smoother, more grounding texture.

For Pitta:

• Reduce or skip the ginger and asafoetida.

• Use coconut oil instead of ghee.

• Add a splash of coconut milk at the end for cooling effect.

For Kapha:

• Increase the ginger and cumin.

• Add a pinch of black pepper or a squeeze of lime for extra heat.

• Keep the soup light—avoid adding cream or milk.

Serving Tips

• Serve warm, ideally at lunch or early dinner.

• Pair with steamed rice or enjoy as a light meal on its own.

• Can be blended for a smoother texture if desired.

Ayurvedic Notes

• Balances all three doshas with small adjustments.

• Especially beneficial during seasonal transitions or when digestion is weak.

• Helps support regularity and gut function without heaviness.

FAQ

Do I need to soak the moong dal?
No, but soaking for 30 minutes helps it cook faster and improves digestibility.

Can I add vegetables?
Yes—carrots, zucchini, spinach, or pumpkin work well.

How long does it keep?
Refrigerate up to 3 days. Reheat gently before serving.