Mediterranean Green Lentil Soup

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.

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.

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.

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.

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

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.

I would love to hear from you. Please share your thoughts and suggestions in comment.
Please visit my facebook page and hit the like button to get the latest update
Facebook page
Follow on
Twitter

Instagram

Pinterest

Egg Dal Tadka 

Egg dal tadka.

Green mung beans or mung dal cooked with eggs and spices. A  delicious thick dal goes well with roti, paratha, naan, puri, pulao, jeera rice or any bread.

You can serve it to guests in lunch or dinner.

First time tasted this dal in Kolkata. Loved the taste. I don’t know how they make it. But homemade is equally delicious. I am sharing two methods of this delicious dish. 

You can also make it without eggs. Sharing both the recipes here.

I am sending this post to 110th #Foodiemonday bloghop theme is #lentils. 

The mung dal is not only delicious but nutritious too.

Mung beans are a high source of nutrients including: manganese, potassium, magnesium, folate, copper, zinc and various B vitamins.

They are also a very filling food, high in protein, resistant starch and dietary fiber.

Because of their high nutrient density, mung beans are considered useful in defending against several chronic, age-related diseases, including heart disease, cancer, diabetes and obesity.

Source 

Make it with eggs or without eggs. Superbly delicious in both ways.

First recipe is with eggs and second is a quick recipe. You can make it in a jiffy. 



Recipe 


Green gram or whole mung lentil – 1/2 cup
 

Split Bengal gram or chana dal – 2 tablespoon 

Salt to taste 

Turmeric powder – 1/2 teaspoon 

Bay leaf – 1 

Green cardamom – 2 – 3 

Cinnamon – 1 inch stick 

Clove – 3 

Onion – 2 sliced 

Garlic – 3-4 cloves 

Ginger – 1 inch piece 

Green chilli – 1 – 2 

Tomato – 3 medium 

Oil or ghee – 2 – 3 tablespoon 

Egg – 2 – 3 

Cumin seeds – 1/2 teaspoon 

Cumin powder – 1 teaspoon 

Coriander powder – 1 teaspoon 

Kashmiri red chilli powder – 2 teaspoon 

Garam masala powder – 1/2 teaspoon 

Ghee or clarified butter – 1 tablespoon, optional 

Kasuri methi or dried fenugreek leaves – 1/2 teaspoon, crushed 

Chopped coriander leaves and hard boiled egg to garnish

Method 



Soak green mung and chana dal in water for 1 – 2 hours.

Now boil the lentils in a pressure cooker. After 1 whistle cook on simmer for 15 – 20 minutes or until done.

Crush the cardamom, cloves and cinnamon in a mortal pastel.

Grind ginger, garlic and green chilli into a smooth paste.

Beat the eggs in a bowl with salt.  Heat 1 tablespoon oil in a pan. Add the eggs. Stir quickly and make scramble. Keep aside.

Heat remaining oil in a pan. Add cumin seeds and crushed cardamom, cloves, bay leaf and cinnamon. Let it splutter.

Add sliced onion. Fry till onion becomes brown.

Add tomato, ginger, garlic and green chilli paste.

Saute and add cumin powder, coriander powder, garam masala powder and red chilli powder. Mix well. Saute till oil levels the sides.

Add scramble eggs and mix well. Saute for 1 – 2 minutes more.

Now add the boiled lentils. Mix well. Add water as require to make a thick dal. You can add chicken or mutton stock or gravy instead of water to make it more tasty. 

Let it boil. Cook on simmer for 10 – 15 minutes. Stir in-between.

Taste and adjust salt if require. Add ghee or clarified butter. 

Crush the dried fenugreek leaves with your hand and add in the dal.

Remove from heat.

Garnish with chopped cilantro or coriander leaves and hard boiled eggs. 

Serve hot with roti, paratha, naan, puri, pulao or any bread.

Second recipe 




Green gram or whole moong lentil – 1/2 cup 

Onion – 2 cubed 

Ginger – 1 inch piece, grated 

Garlic – 4-5 grated or crushed 

Green chilli – 1 – 2 chopped 

Salt to taste 

Turmeric powder – 1/2 teaspoon

Cardamom – 2 – 3 

Cloves – 3

Cinnamon – 1 inch piece 

Ghee or clarified butter 1 tablespoon 

Cumin seeds – 1 teaspoon 

Dry red chilli – 1 – 2 

Kasuri methi – 1/2 teaspoon, crushed

Method 

Boil the green mung lentil in pressure cooker with salt, turmeric powder, cubed onion, garlic, ginger, chopped green chilli and crushed cardamom, Cinnamon and cloves. 

Heat oil or ghee in a pan. Add cumin seeds. Let it splutter and add dry red chilli.

Add boiled lentils. Let the lentils boil. Add water as require. Cook on simmer for 10 – 15 minutes. Stir in-between. Taste and adjust the salt.

Add crushed dried fenugreek leaves. Mix well and remove from heat.

Add a dollop of ghee or butter.

Serve hot.

I would love to hear from you. Please share your thoughts and suggestions in comment. 

Stay connected at 

Facebook
Twitter
Instagram