A mouth-watering soup that combines two different food groups – dals and leafy vegetables, this makes a really fulfilling meal for you and your child. While your child is sure to be happy with the texture and taste of this Palak Moong Dal Soup, you will be happy about its nutrient profile, which combines iron, vitamin A and folic acid from spinach and calcium, protein and iron from moong dal.

Preparation Time:    
Cooking Time:    
Total Time:    
Makes 0.75 cup

Ingredients

1/2 cup shredded spinach (palak)
1 tbsp green moong dal (split green gram) , washed and drained

Method

  1. Combine the spinach, green moong dal and ¾ cup of water in a pressure cooker, mix well and pressure cook for 3 whistles.
  2. Allow the steam to escape before opening the lid.
  3. Cool slightly and blend in a mixer till smooth.
  4. Transfer the mixture into a deep non-stick pan and cook on a medium flame for 1 minute.
  5. Serve lukewarm.

Nutrition Value

Value per cup % Daily Values
Energy 75 cal 4%
Protein 5.4 g 10%
Carbohydrates 12.3 g 4%
Fiber 2.5 g 10%
Fat 0.5 g 1%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 2241.1 mcg 47%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0.1 mg 9%
Vitamin B3 (Niacin) 0.7 mg 6%
Vitamin C 11.2 mg 28%
Vitamin E 0.8 mg 5%
Folic Acid (Vitamin B9) 75.3 mcg 38%
MINERALS
Calcium 53.6 mg 9%
Iron 1.8 mg 9%
Magnesium 48.4 mg 14%
Phosphorus 84 mg 14%
Sodium 28.6 mg 2%
Potassium 297.1 mg 6%
Zinc 0.6 mg 6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

LEAVE A REPLY