Spinach Moong Dal Soup Recipe

This Spinach Moong Dal Soup (Palak Moong Dal Shorba) is a powerhouse of plant-based nutrition, combining easily digestible yellow lentils with iron-rich fresh spinach. The "Indian way" of preparation ensures that the vitamins are preserved while the spices like ginger and cumin enhance the bioavailability of nutrients. It is exceptionally high in Folate, Vitamin A, and Fiber, making it an ideal meal for glowing skin, improved digestion, and steady energy levels. This creamy, vibrant green soup is the ultimate comfort food for those seeking a light yet strengthening vegetarian meal.

December 19, 2025

Add To Favourites

Servings

1 people

Prep Time

10 Minutes

Cook Time

20 Minutes

Total Time

30 minutes

Difficulty

Medium

Total Calories

180

Spinach Moong Dal Soup Recipe Ingredients

Servings

What Ingredients do I Need for Spinach Moong Dal Soup?

2 cup Spinach ( fresh ) - default
0.5 cup Moong dal ( fresh ) - default
1 tsp Garlic paste ( fresh ) - default
1 tsp Ginger paste ( fresh ) - default
1 tsp Chillies, Green - All Varieties ( fresh ) - default
1 tbsp Ghee ( fresh ) - default
1 pinch Turmeric Powder ( fresh ) - default
1 tsp Cumin Seeds ( fresh ) - default
1 pinch Asafoetida ( fresh ) - default

Instructions: How to Make Spinach Moong Dal Soup

Pressure Cook the Dal
Cook the soaked moong dal with water, turmeric, and salt for 3 whistles (or 20 mins in a pot) until completely mushy. Use a whisk to blend it into a smooth liquid base.
Sauté Spinach and Aromatics
In a separate pan, heat ghee/oil. Add cumin seeds and hing. Sauté the ginger-garlic paste and green chili, then add the chopped spinach. Cook for only 2 minutes until the spinach wilts but stays bright green.
Combine and Simmer
Pour the cooked dal into the spinach mixture. Add black pepper and adjust consistency with warm water. Simmer together for 2–3 minutes. Turn off the heat, add lemon juice, and serve.

Nutrition facts

Serving Size:

Servings

Amount per serving

Calories:180

% Daily Value*

Total Fat:4 g
6%

Saturated Fat:4 g
6%
Trans Fat:
-
Polyunsaturated Fat:
-
Monounsaturated Fat:2 g
-

Cholestrol:5 mg
2%
Sodium:300 mg
13%
Total Carbohydrates:20 g
7%

Dietary Fiber:6 g
22%
Sugars:
-

Protein:11 g
22%
Vitamin A:450 mcg
50%
Vitamin K:140 mcg
11%
Vitamin B9:120 mcg
30%
Iron:3.50 mg
19%
Glycemic Index:
-

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Did you make this recipe?

Please let us know how it turned out for you ! Share and tag @spinach-moong-dal-soup | The ParentZ on Twitter and hashtag it

Share the love

TheParentZ providesFoods and Recipesto parents.

Last Updated: Fri Jan 30 2026

This disclaimer informs readers that the views, thoughts, and opinions expressed in the above blog/article text are the personal views of the author, and not necessarily reflect the views of The ParentZ. Any omission or errors are the author's and we do not assume any liability or responsibility for them.

#appetizer #light meal #early-meal #soup #indian #dairy free #egg free #gluten free #high protein #low sodium #nut free #refined sugar free #soy free #vegan #vegetarian #vegetables-and-vegetable-products #legumes-and-legume-products #grain-legumes #comfort food #healthy eating #kid-friendly #weeknight dinners #one-pot meals #make-ahead #budget-friendly #high-protein #high fiber #keto #low carb #low fat #low sugar #paleo #whole30 #low-calorie #quick & easy #green-leafy-vegetables

Questions & Answers

Conversations (Comments) are opinions of our readers and are subject to our Community Guidelines.

What do have in mind?

Be the first one to comment on this story.

Always Stay Updated with Delicious Recipes for Your Little One!

Never run out of meal ideas! Discover the latest additions—from smoothies and snacks to wholesome meals—updated regularly to match seasons, festivals and your child's evolving needs.

Download our app to save recipes, get personalized suggestions, and plan healthy meals for your little one anytime, anywhere.

Spinach Moong Dal Soup Recipe

Servings

Prep Time

Cook Time

Total Time

Difficulty

Total Calories

Spinach Moong Dal Soup Recipe Ingredients

Servings

Instructions: How to Make Spinach Moong Dal Soup

Pressure Cook the Dal

Sauté Spinach and Aromatics

Combine and Simmer

Nutrition facts

Serving Size:

Servings

Calories:180

Total Fat:4 g

Saturated Fat:4 g

Trans Fat:

Polyunsaturated Fat:

Monounsaturated Fat:2 g

Cholestrol:5 mg

Sodium:300 mg

Total Carbohydrates:20 g

Dietary Fiber:6 g

Sugars:

Protein:11 g

Vitamin A:450 mcg

Vitamin K:140 mcg

Vitamin B9:120 mcg

Iron:3.50 mg

Glycemic Index:

Did you make this recipe?

Share the love

Related Recipes

Baigan Bharta / Smoky Indian Mashed Eggplant

Vegetable and Cheese Quesadilla

Cucumber and Cream Cheese Sandwiches

Matar Paneer

Watermelon Juice

Carrot Juice

Questions & Answers

What do have in mind?

Be the first one to comment on this story.

Featured Recipes

Oats Lauki Chilla

Meal Type

Cuisine

Dietary Preference

Always Stay Updated with Delicious Recipes for Your Little One!