The Best High Protein Low Calorie Veg Soup
THE BEST HIGH PROTEIN LOW CALORIE VEG SOUP is a easy Indian recipe that serves 4. 180 calories per serving. Recipe by Bowl To Soul on YouTube.
Prep: 12 min | Cook: 18 min | Total: 35 min
Cost: $19.06 total, $4.76 per serving
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
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
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
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
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
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
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
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
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
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
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
Dietary info: Vegan, Gluten-Free, High-Protein, Dairy-Free
Allergens: None
Ingredient Substitutions
- Instead of Olive Oil: Canola oil, Vegetable oil
- Instead of Fresh Ginger: Ground ginger
- Instead of Garlic Cloves: Garlic paste
- Instead of Onion: Shallots
- Instead of Mixed Vegetables: Any seasonal vegetables
- Instead of Yellow Moong Dal (split): Red lentils
- Instead of Fresh Coriander Leaves: Cilantro
- Instead of Lemon Juice: Lime juice
Equipment Needed
- Pressure Cooker
- Blender
- Knife
- Cutting Board
- Ladle
- Measuring Cups and Spoons
- Serving Bowls
Critical Steps — Do Not Skip
- Sauté aromatics without burning
- Pressure cook the dal until fully softened
- Blend hot soup safely to avoid steam burns
- Season at the end for bright flavor
Chef Tips from the Video
- Rinse the dal thoroughly to remove any dust before soaking.
- Use fresh lemon juice rather than bottled for a brighter finish.
- Garnish with a drizzle of extra‑virgin olive oil for added richness.
- For a creamier texture, stir in a tablespoon of coconut milk just before serving.
Troubleshooting
Soup is too thick after blending.
Add warm water a tablespoon at a time, blend again, and adjust until desired consistency is reached.
Soup tastes bland.
Add a pinch more salt, extra lemon juice, or a dash more black pepper. Fresh herbs at the end brighten the flavor.
Pressure cooker does not reach pressure.
Check the sealing ring for proper placement and ensure enough liquid is present; add an extra ½ cup water if needed.
Storage
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Freeze in portion‑size bags for up to 1 month. Thaw in refrigerator before reheating.
Room temperature: Do not store at room temperature; refrigerate promptly after cooling.
Make-Ahead Tips
- Soak the moong dal the night before to shave off cooking time.
- Cook the dal in bulk and store the cooked lentils in the fridge for up to 3 days.
- Reheat the soup gently on the stove; add a splash of water if it thickens.
Frequently Asked Questions
What is the cultural significance and history of moong dal soup in Indian cuisine?
Moong dal has been a staple in Indian households for centuries because it cooks quickly, is easy to digest, and provides high protein. Simple dal soups are traditionally served during fasting days, as comfort food, and as a light meal during the monsoon season.
What are the traditional regional variations of moong dal soup in Indian cuisine?
In North India, moong dal is often tempered with cumin, asafoetida, and ghee, while in South India it may be flavored with mustard seeds, curry leaves, and coconut. Some regions add tomatoes or tamarind for tang, whereas this Bowl To Soul recipe uses lemon for brightness.
How is moong dal soup traditionally served in Indian households?
Traditionally, it is served hot in a shallow bowl, garnished with fresh coriander, a drizzle of ghee or oil, and accompanied by steamed rice, roti, or a side of pickles. It is also enjoyed as a light dinner during summer months.
What occasions or celebrations is moong dal soup associated with in Indian culture?
Moong dal soup is common during religious fasts (e.g., Navratri), post‑surgery recovery meals, and as a soothing dish on rainy days. It is also offered as a simple starter at family gatherings where a light, nutritious option is desired.
What authentic ingredients are essential for a traditional Indian moong dal soup versus acceptable substitutes?
Authentic ingredients include yellow split moong dal, fresh ginger, garlic, onion, and Indian spices like cumin or mustard seeds. Acceptable substitutes are red lentils for dal, lemon juice for tamarind, and any neutral oil instead of ghee for a vegan version.
What other Indian dishes pair well with this high-protein moong dal soup?
It pairs beautifully with plain basmati rice, jeera (cumin) rice, whole‑wheat roti, or a side of cucumber raita. For a complete meal, serve alongside a simple vegetable stir‑fry or a fresh salad of sliced tomatoes and onions.
What are the most common mistakes to avoid when making high-protein moong dal soup?
Common mistakes include over‑cooking the dal so it becomes mushy, not soaking the dal which leads to longer cooking time, and blending without venting, which can cause steam burns. Also, under‑seasoning makes the soup taste flat.
Why does this Bowl To Soul recipe blend the soup after pressure cooking instead of serving it chunky?
Blending creates a smooth, velvety texture that highlights the natural creaminess of moong dal and makes the soup feel lighter. The pressure‑cooked dal is already soft, so blending requires only a short burst, preserving nutrients while delivering a silky mouthfeel.
Can I make this high-protein moong dal soup ahead of time and how should I store it?
Yes, the soup can be prepared up to two days in advance. Cool it quickly, transfer to an airtight container, and refrigerate. Reheat gently on the stove, adding a splash of water if it thickens, and finish with fresh lemon juice before serving.
What does the YouTube channel Bowl To Soul specialize in?
The YouTube channel Bowl To Soul specializes in wholesome, high‑protein, plant‑based meals that are quick to prepare. Host focuses on balanced nutrition, flavor‑forward recipes, and using everyday pantry staples to create satisfying bowls and soups.
How does the YouTube channel Bowl To Soul's approach to Indian-inspired cooking differ from other Indian cooking channels?
Bowl To Soul blends traditional Indian flavors with modern health‑focused techniques, such as using pressure cookers for speed and emphasizing plant‑based protein sources. Unlike many Indian channels that focus on rich, heavy dishes, Bowl To Soul keeps recipes light, nutrient‑dense, and suitable for everyday wellness.
Last updated: August 21, 2026
