THE BEST HIGH PROTEIN LOW CALORIE VEG SOUP

Ingredients

• 2 Tbsp Olive Oil (neutral oil for sautéing)
• 1 inch Fresh Ginger (peeled and minced)
• 3 pieces Garlic Cloves (minced)
• 1 medium Onion (diced)
• 1 cup Mixed Vegetables (carrot, beans, peas – diced)
• 1 cup Yellow Moong Dal (split) (soaked 15 minutes, rinsed)
• 4 cups Water
• 1 tsp Salt
• 2 Tbsp Fresh Coriander Leaves (chopped; half added before cooking, half for garnish)
• 0.5 tsp Black Pepper (freshly ground)
• 1 Tbsp Lemon Juice (freshly squeezed)

Instructions

1. Prep Dal and Vegetables

   Rinse the moong dal and soak it in water for 15 minutes. While it soaks, dice the onion, mince the ginger and garlic, and chop the mixed vegetables into bite‑size pieces.

   Time: PT5M

2. Heat Oil

   Place the pressure cooker on medium heat and add the olive oil. Let the oil warm for about 30 seconds.

   Time: PT1M

   Temperature: Medium heat

3. Sauté Aromatics

   Add the minced ginger, garlic, and half of the diced onion. Sauté until fragrant and the onion becomes translucent, about 3 minutes.

   Time: PT3M

   Temperature: Medium heat

4. Add Vegetables

   Stir in the mixed vegetables and the remaining onion. Cook for another 2 minutes, just to coat them with the oil and aromatics.

   Time: PT2M

   Temperature: Medium heat

5. Add Dal and Seasoning

   Drain the soaked moong dal and add it to the cooker along with 4 cups of water, 1 tsp salt, and 1 Tbsp chopped coriander leaves.

   Time: PT1M

6. Pressure Cook

   Close the pressure cooker lid, bring to high pressure and cook for 5 minutes (approximately one whistle on a stovetop cooker).

   Time: PT5M

   Temperature: High pressure

7. Release Pressure

   Turn off the heat and allow the pressure to release naturally for 2 minutes, then perform a quick release for any remaining pressure.

   Time: PT2M

8. Blend the Soup

   Transfer the cooked mixture to a blender in batches and blend until smooth. Be careful of steam; vent the lid slightly.

   Time: PT3M

9. Finish Seasoning

   Return the blended soup to the cooker, add freshly ground black pepper, the remaining 1 Tbsp coriander leaves, and lemon juice. Heat on low for 2 minutes to meld flavors.

   Time: PT2M

   Temperature: Low heat

10. Serve

    Ladle the hot soup into bowls and serve immediately. Garnish with extra coriander leaves if desired.

    Time: PT0M

Nutrition Facts

Calories

180

Protein

12g

Carbohydrates

20g

Fat

5g

Fiber

5g