गाजर और मूंग दाल का सूप (Carrot and Moong Dal Soup, Heart-friendly) by Tarla Dalal

Описание: Carrot and Moong Dal Soup, low calorie protein rich soup for your heart!
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Carrot and Moong Dal Soup

This interesting variation makes a great change for your palate. It works effortlessly with onions, garlic and tomatoes in it. The low-fat milk in the soup does not add cholesterol to the diet. The protein in the low-fat milk complements the protein in the lentils, thus making this a nourishing combination.

Preparation Time: 10 minutes.
Cooking Time: 15 minutes.
Serves 4.

1 cup chopped carrots
½ cup green moong dal (split green gram), washed and drained
1 tsp oil
4 to 5 black peppercorns (kalimirch)
½ cup sliced onions
2 tsp finely chopped garlic (lehsun)
¼ cup chopped tomatoes
¾ cup low-fat milk, 99.7% fat-free
Salt to taste
1 tsp freshly ground black pepper (kalimirch)

1. Heat the oil in a deep non-stick pan and add the peppercorns, onions and garlic and sauté on a medium flame for 1 to 2 minutes.
2. Add the carrots and tomatoes, mix well and cook on a medium flame for 2 to 3 minutes.
3. Add the green moong dal and 4 cups of water and cook for 7 to 8 minutes or till the carrots are tender.
4. Keep aside to cool slightly and blend in a mixer to a smooth purée.
5. Transfer the purée back into the deep non-stick pan, add the milk, 1 cup of water, salt and pepper, mix well and bring to a boil.
Serve immediately.

Nutrient values per serving
Energy : 101 calories
Protein : 6.2 gm
Carbohydrate : 15.6 gm
Fat : 1.6 gm
Fibre : 0.6 gm
Cholesterol : 0 mg
Vitamin A : 422.6 mcg