Quinoa and Dal Soup – Hearty and healthy way to start your meal

Name: Quinoa and Dal Soup - Hearty and healthy way to start your meal
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: ¼ cup Moong dal; ¼ cup quinoa; 2 tbsp oil; 170 g or 1 medium size onion, sliced; 1/2 tsp ginger paste; ¼ tsp garlic paste; ¼ tsp green chilli paste; 1 ½ tsp salt; 3 tbsp chopped coriander; 12 big mint leaves; ½ tsp jeera / cumin powder; 2 tsp soy sauce; ¼ tsp black pepper powder; 1 tbsp ketchup; 5 ½ cup Water

Amruta

4 years ago

Details

Servings

4-5

Prep time

5 minutes

Cooking time

25-30 minutes

Calories

170 kcal

Quinoa and dal soup is a great way to start you meal. Heart friendly quinoa and moong dal provide wholesome nutrition in the form of soup. The recipe for this dish is inspired by Ganji – a form of soup I recently had at my neighbor Asifa’s house. That soup gave me inspiration for several possibilities, one of which is this recipe that I am sharing with you.

Being a foodie, I love to prepare different types of cuisine. And mostly I end up making food that is rich with ghee or butter. But these days I am also making efforts to not just concentrate on rich but healthy as well. Some of my favorite healthy recipes are Sattvic Matki, Sattvic Okra, Ambil, Carrot green soup, 4 seeds chutney to name few. And today’s quinoa and dal soup is another addition in my super healthy food collection.

About Quinoa and Dal Soup

Quinoa and Dal Soup is a simple soup with great taste and nutritional value. It has tinge of spice to it as I have added green chilli paste and black pepper powder. This recipe is simple and does not involve lot of preparation. Just put the ingredients in the instant pot or traditional cooker, sauté and pressure cook it. And your soup is ready to be served.

Quinoa contains lots of vitamins, mineral likes magnesium iron, fiber and zinc, etc. It is a good source of antioxidants, good to lower blood sugar levels and for weight loss. Quinoa is also gluten-free and thus can be enjoyed by people who are sensitive or allergic to gluten or wheat. You can also sprout it and add it in salads. Cooked quinoa is relatively a good source of fiber, beating brown rice.

For dal I have added Moong dal / yellow lentil – one of the best plant-based source of protein. It is rich in essential amino acids. It is also high in antioxidants level and promotes good cholesterol levels which is great for reducing risk of several chronic diseases. Moong dal is good source of potassium, magnesium and fiber. It is also linked to reducing blood pressure levels and blood sugar levels.

So, try out this healthy recipe and let me know if this was your tummy to heart moment…

Quinoa and Dal soup

Ingredients

¼ cup Moong dal
¼ cup quinoa
2 tbsp oil
170g or 1 medium size onion, sliced
1/2 tsp ginger paste
¼ tsp garlic paste
¼ tsp green chilli paste
1 ½ tsp salt
3 tbsp chopped coriander
12 big mint leaves
½ tsp jeera / cumin powder
2 tsp soy sauce
¼ tsp black pepper powder
1 tbsp ketchup
5 ½ cup Water

Directions

In a pan pour oil and heat it.
Add onion and sauté it till they become crispy semi brown.
Next add rest of the ingredients along with water and pressure cook.
Note : if using traditional cooker cook till 3 whistles. And if using instant pot cook at rice settings.
Later turn off the heat and your quinoa and dal soup is ready.
Serve it hot …