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Mediterranean Green Lentil Soup

25/11/2019 by Sujata Roy 19 Comments

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Mediterranean green lentil or sabut moong soup. Delicious, flavourful, filling and comfort bowl of this lentil soup is perfect for winter.
Flavour of different powder spices like cumin, cinnamon etc. and the goodness of power packed green lentil and carrots with drizzle of extra virgin olive oil made this soup nutritious and mouthwatering.

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After green gram Kabab here is a soup with green gram or lentil or beans.
This lentil is packed With Healthy Nutrients.
Mung beans (Vigna radiata) are small, green beans that belong to the legume family.
Mung beans are incredibly versatile and typically eaten in salads, soups and stir-frys.
They’re high in nutrients and believed to aid many ailments.
Mung beans are rich in vitamins and minerals.
Mung beans are high in nutrients and antioxidants, which may provide health benefits.
In fact, they may protect against heat stroke, aid digestive health, promote weight loss and lower “bad” LDL cholesterol, blood pressure and blood sugar levels.
Since mung beans are healthy, delicious and versatile, consider incorporating them into your diet.
To read more about health benefits of green beans click here.

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You may like some more green lentil recipes on this blog.

1. Oats soya green gram toast

2. Green moong idli

3. Egg dal tadka

4. Sprouts and oats pan fried cutlets

5. Sprouts and oats appe

6. Green gram veg Kabab

I have already shared three more lentil or dal soup on this blog. Click on the name below for recipe.

1. Lebanese lentil lemon soup

2. Red lentil soup

3. Green gram carrot spinach soup

Monday again and this week’s 222 #Foodiemonday bloghop theme is Mystique Mediterranean suggested by Archana who blog at The Mad Scientists Kitchen.
Archana is a very dear friend and a talented blogger. She has a vast collection of recipes. Visit her space for different types of delicious recipes. I have already bookmarked her Ridge gourd chutney and Gobhi musallam to try.

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According to Wikipedia Mediterranean cuisine is the foods and methods of preparation by people of the Mediterranean Basin region.
When Archana suggested the theme I was searching for a simple but comforting dish for winter. And loved this healthy and delicious recipe.
I have made little changes according to my taste and availability of the ingredients.
I have pressure cooked the lentil to make it quickly. But if you don’t want to use pressure cooker, you can make it in pan. After frying onion, garlic, ginger and carrots add the lentils and all the spices with salt. Mix and add 3 – 4 cup water. When it starts to rolling boil reduce the heat. Cover and cook on simmer for 40 – 45 minutes or till lentils becomes soft. Check in between and add more water if require.

You can also add chopped spinach in the soup.

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Recipe

Green lentil or sabut moong – 1/2 cup

Carrot – 2

Onion – 2 medium, chopped

Garlic – 2 – 3 cloves, minced

Ginger – 1/2 inch piece, grated

Tomato – 4 medium, chopped

Cilantro or coriander leaves – handful, chopped

Salt to taste

Extra virgin olive oil – 2 tablespoon + to drizzle

Turmeric powder – 1/2 teaspoon

Cumin powder – 1 teaspoon

Coriander powder – 1 teaspoon

Black pepper powder – 1/2 teaspoon or to taste

Red chilli powder – 1 teaspoon

Cinnamon powder – 1/2 teaspoon

Lemon juice – 1 tablespoon or to taste

Water – 3 & 1/2 cup

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Method

1. Soak the lentil in sufficient water for 15 minutes.

2. Rinse well and pressure cook with 2 cup water, salt and turmeric powder. After 1 whistle reduce the heat. Cook on simmer for 10 – 15 minutes or until lentils becomes soft. Let the pressure settle down on it’s own.

3. Wash, peel and chop the carrots into small cubes.

4. Crush or grind the tomatoes.

5. Heat olive oil in a pan. Add chopped onions and fry till translucent.

6. Add minced garlic and grated ginger. Saute till onion becomes brown.

7. Add chopped carrots and saute for 2 minutes.

8. Add crushed or ground tomatoes, all the spice powder and salt. Add salt carefully, we have added salt in lentil also.

9. Saute till everything dried up.
Add boiled lentils and mix well.

10. Add 1 & 1/2 cup water and let it boil. When it starts to rolling boil, reduce the heat. Cover and cook on simmer for 10 minutes. Taste and adjust salt if require. You can add little more water if you want. But don’t make too runny.

11. Remove from heat. Add lemon juice and mix. You can add more lemon juice if you like your soup tangy.

12. Delicious lentil soup is ready. Drizzle olive oil. Garnish with cilantro or coriander leaves and lemon wedges. Serve hot.

Notes
1. Recipe adopted from here.
2. You can also use green chilli if you want your soup spicy.
3. If you don’t want pressure cook soak the lentil for 30 minutes and add after frying onion, garlic, carrots and toqmatoes. Add water as require. When it starts to rolling boil cover and cook on simmer for 40 – 45 minutes or till the lentil becomes soft.
4. Spinach can be used in the soup with carrots.
5. You can also use potato if you like.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata
I would love to see your creations.

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Filed Under: Gluten Free, Healthy Food, Lentils, Soup and Salad, Vegetarian, World Cuisine Tagged With: bachelor recipe, carrots, chilli, cinnamon, coriander, cumin, dal soup, delicious, diabetic friendly, easy cooking, garlic, Ginger, gluten free, green beans, green gram, green lentil, healthy, healthy food, lentil, lentil soup, Mediterranean cuisine, nutritious, onions, Pepper, sabut moong, tomatoes, turmeric, VEGETARIAN

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Reader Interactions

Comments

  1. The Girl Next Door says

    26/11/2019 at 5:22 PM

    The soup looks so delicious! Healthy, filling and easy to make – what more could one ask for? I’d love to try this out soon. 🙂

    Reply
    • Batter Up With Sujata says

      26/11/2019 at 5:26 PM

      Thanks a lot Priya. Do try, I am sure you will love the taste!

      Reply
  2. Vasusvegkitchen says

    27/11/2019 at 7:51 AM

    Green lentil soup looks very tasty, healthy and filling. All the spices you added in it made this soup very flavorful and I love lemon juice taste in soup, will try this soup soon 👍.

    Reply
    • Batter Up With Sujata says

      27/11/2019 at 9:37 AM

      Thanks a lot dear. Do try and let me know how it turns out!

      Reply
  3. Heliophile's diary says

    27/11/2019 at 4:11 PM

    Such a delicious Recipe 😋

    Reply
    • Batter Up With Sujata says

      27/11/2019 at 4:22 PM

      Thank you so much ☺️

      Reply
      • Heliophile's diary says

        27/11/2019 at 4:22 PM

        I also posted a soup recipe. Take a look and let me know what you think about it

        Reply
        • Batter Up With Sujata says

          27/11/2019 at 4:26 PM

          Sure! You can get many more soup recipes on this blog!

          Reply
  4. namscorner18 says

    27/11/2019 at 5:00 PM

    Love the color of the soup. Looks so flavorful and delicious.

    Reply
    • Batter Up With Sujata says

      28/11/2019 at 2:47 AM

      Thank you so much Narmadha!

      Reply
  5. poonampagar says

    28/11/2019 at 2:01 AM

    Green lentil soup with flavorful spices sounds absolutely delicious and comforting di ! Such filling soups are perfect treats for winter evenings.

    Reply
    • Batter Up With Sujata says

      28/11/2019 at 2:46 AM

      Absolutely right Poonam. Thank you so much!

      Reply
  6. Renu Agrawal Dongre says

    29/11/2019 at 5:06 PM

    Loving this thick and nutritious soup with moong lentils and all the spices it has. A complete healthy meal in itself.

    Reply
    • Batter Up With Sujata says

      29/11/2019 at 5:40 PM

      Thank you so much Renu!

      Reply
  7. FoodTrails says

    01/12/2019 at 4:09 AM

    Loved this moong beans soup with Mediterranean flavors.. it’s perfect weather for some delicious soupy treats!!

    Reply
  8. Preethi Prasad says

    01/12/2019 at 10:44 AM

    Green lentil soup is so nutritious and filling. A complete meal in itself.

    Reply
  9. themadscientistskitchen says

    03/12/2019 at 12:30 PM

    Love the soup with green beans the soup sounds so very delicious and nutritious too. Definitely will love some with garlic bread or focaccia. 😀

    Reply
    • Batter Up With Sujata says

      04/12/2019 at 5:34 AM

      Thanks much Archana!

      Reply

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Recipe Developer Behind The Blog

Hello there!

I am Sujata Roy. A homemaker, a blogger, a passionate cook, a recipe developer, a home baker, and lastly a foodie.

Experimenting in the kitchen is what I love and enjoy doing the most. Specially experimenting with vegetarian dishes and egg-less cakes and cookies is what interests me more.

My loved ones are fond of vegetarian cuisines, so I have them in my mind whenever I dish out a new recipe.

However, I do not limit my experimental cooking to vegetarian recipes only, non-vegetarian recipe ideas are also dished out. And you can also get many healthy recipes in this blog, including different types of baking ideas with healthy ingredients. So enjoy healthy foods without compromising on taste.

Thank you for visiting my blog. Happy Cooking!

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