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Nutrition
Leftover Dal Soup
Give your leftover dal a delicious second act with light, vegetable-packed soup. Gently spiced, nourishing, and easy on digestion, it’s the perfect bowl for rainy days or slow evenings.
There’s a certain magic in breathing new life into yesterday’s meal, especially when it transforms into something warm, comforting, and deeply nourishing. Leftover dal, humble as it may seem, can become the heart of a soup that feels like a gentle hug in a bowl.
In the cooler, damp air of monsoon season on a day when your stomach craves something light, this soup steps in, full of plant protein, fibre, and the grounding energy of vegetables. Lauki (bottle gourd) and tuari (ridge gourd) bring hydration and lightness, while ginger, garlic, and cumin work quietly in the background, soothing digestion and awakening the senses. This isn’t just a way to prevent food waste, it’s a way to nourish yourself with intention.
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03
serves
156
calories
20
minutes
4/10
simplicity
Easy Steps
01Heat 1 tbsp ghee or oil in a deep saucepan. Add ½ tsp cumin seeds and 1 clove (optional). Let them sizzle until fragrant.
02Add 1 chopped onion, 1-inch grated ginger, 2-3 minced garlic cloves, and 1-2 chopped green chillies. Sauté for 2–3 minutes until the onions turn translucent.
03Toss in 1 small diced lauki (bottle gourd), 1 small diced tuari (ridge gourd), and 1 diced carrot. Stir-fry for 2-3 minutes so the vegetables absorb the spice aroma.
04Pour in 2 cups leftover cooked dal (moong and/or masoor) and about 3 cups water or broth. Add ¼ tsp turmeric powder and stir. Bring to a boil, then cover and simmer for 10-15 minutes, until vegetables are tender.
05Season with salt (adjusting for the dal’s existing seasoning) and ½ tsp of black pepper. Simmer for 2 more minutes.
06Turn off the heat. Add 1 tsp lemon juice for brightness and garnish with chopped coriander leaves. Serve hot.
- 2 cups leftover moong or masoor dal (plain or lightly spiced)
- 3 cups water or broth (adjust as needed)
- 1 small lauki, diced
- 1 small turai, diced
- 1 carrot, diced
- 1 onion, chopped
- 2-3 garlic cloves, minced
- 1-2 green chillies, chopped
- ½ tsp cumin seeds
- ¼ tsp turmeric powder
- ½ tsp black pepper
- 1 tsp ghee or oil
- Salt to taste
- Chopped coriander leaves, to garnish
- 1tsp lemon juice (optional)
Nutritive Value
- Carbohydrates:25.5g
- Protein:10g
- Fat:1.5g
- Fibre:5g
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