Instant Pot Tomato Moong Dal Soup

Nutritious and delicious Instant Tomato Moong Dal Soup recipe | Indian Moong Lentil Tomato Soup in Pressure Cooker(Instant Pot and Stove-top)

Healthy Moong Lentil Soup with tomato, cilantro and bottle gourd/zucchini.

There is nothing more comforting than a bowl of warm soup especially when it is freezing cold outside or when you are or your loved one is own with cold and cough. It's when you want something light and wholesome without spending much time in the kitchen and comforting too!!

About the Tomato Soup with Moong Lentils

This tomato soup recipe is just all of the above. It is a kind of detox soup that you can make when you want to go on a detox diet. It is gluten-free, vegan and low in oil/fat. And since it uses only the light vegetables it is low in calories and perfect for those who are on weight loss, sugar-free and zero cholesterol diets.

This light soup has the goodness of tomatoes and cilantro along with ginger, garlic, some bottle gourd, carrot to give the creaminess. For protein factor and to add texture to the soup I use moong dal(lentil) that is light on stomach and easily digestible. The soup is rich in antioxidants and Vit. C that help in curing cold related infections. It is always advisable to increase the Vit. C in your diet through various food sources whenever suffering from cold and cough. When I look back, when the soups were not a everyday meal thing in Indian household,  since those times my mom made this hearty soup that even my grandparents relished.

Ingredients to make Instant Pot Tomato Moong Dal Soup

Tomatoes and Carrots- These are one of the best sources of antioxidant lycopene that is anti-inflammatory, rich in Vit. C and minerals like calcium, potassium, folate and Vit. K.

Cilantro or Fresh Coriander- is rich in antioxidants, rich in potassium, calcium, and is anti-inflammatory and antipyretic. It is one of the best remedies for cold and cough. It also adds on to a fresh punch in the dish and keeps the dish fresh for longer.

Moong Dal or Split Yellow Moong Lentils-are the lightest variety of moong beans and it is easily digestible and light on stomach, and so recommended by Ayurveda to consume during fasting/detox or any kind of illness(like fever or stomach infections).

Bottle Gourd- promotes weight loss, helps in digestion and prevents constipation, reduces inflammation of liver and keeps the heart healthy. In place of Bottle Gourd you can use zucchini/pumpkin or squash.

Herbs- Ginger and Garlic, onions that are used are again rich in antioxidants, anti-inflammatory and anti-carcinogenic that protect the body against infections and build on the immunity.

Spices- Black Pepper, Turmeric Powder and Chilli flakes(optional).

How easy it is to use Instant Pot for cooking

My mom made this soup in pressure cooker and I also made it that way. But since the time have bought IP most of my pressure cooker recipes are cooked in a breeze and without me standing over and watching the cooking.

Advantages of Cooking in Instant Pot

Instant Pot is a wonderful kitchen gadget which is of great use when it comes to fuss-free one pot cooking.

I love using my Instant Pot Ultra for making dal, soups, pasta, rice/pilaf, proofing pizza dough and many more ways..

Do you know you can ferment your Dosa/Idli batter in Instant Pot and also use it to make rich and creamy Yogurt

Usually stove top cooking we need to keep a check on the no. of whistles. While cooking in IP simply set the timer and do your other work.

Then there is no spilling of dal water on counter, which is a common problem with pressure cooker.

We can cook two things together in with Pot in Pot(PIP) method, using stackable container for Instant pot. Will cover the PIP method of how I make Dal and Rice or Dal and subzi for the meal together.

Instant Pot Recipes from the blog that I love to make

Mix Vegetable Pulao, One Pot Creamy Spinach Pasta, Gajar Ka Halwa, Whole Wheat Pizza(Instant Pot Proofed Dough)

and for many more Instant Pot recipes .. CLICK HERE

How to make Tomato, Cilantro and Moong Dal Soup

This soup can be cooked in Pressure Cooker on stove-top and even in Instant Pot. You can cook it on stove-top in an open pan but the moong beans some take time to cook.

So it is always a good option to cook it in Pressure Cooker(Electric/Stove-top).

It takes about total 10 mins of cooking time in Instant Pot and Indian Pressure Cooker, minus the timings for pressure release.

Wash and soak the lentils 10 minutes before starting to cook the soup. I always pre-soak my lentils/beans before cooking as it shortens the cooking time and also are light on stomach. I have added some tomato paste in the soup along with fresh tomatoes or you can also add tomato sauce(/puree, not ketchup) in it to get the added flavour. Feel free to skip the paste or use tomato sauce.

Another thing to keep in  mind while cooking with tomatoes is to always add a pinch or two sweetener to balance the acidity of tomatoes. Brown sugar or coconut sugar or maple syrup, any will be okay. Adjust the quantity of sugar as per the sweetness you want in your soup.

Skip Onion and Garlic for a no-onion no-garlic soup or Satvik soup recipe if you are on a detox diet (also avoid garam masala). Add a tsp of desi ghee instead of oil or butter.

Stepwise Pics for How to make Tomato Soup with Moong Dal Lentils

So do make this soup light and healthy soup, if you are on a weight loss diet or feeling too tired to chop the veggies and cook something delicious.

Serving Suggestions

Add up some cream/parmesan cheese for kids to make the soup to make it appealing for them. Vegans can add some almond milk to get the creamy sweet texture, without it also it still has the creaminess due to lentils and bottle gourd.

Top it with some croutons or pita chips for the crunch. Add served the soup to kids with some butter toasted Cheese ravioli in parsley and black pepper. I and hubby had with some toasted garlic bread. A light and wholesome meal perfect for the below freezing temperatures here!!

More soup Recipes from the blog

Lemon Coriander Amla soup is another comforting soup that is helpful in curing the cold related infections.

Tomato based soups like Beetroot, Carrot and Tomato Soup(Instant Pot recipe), Roasted Red Bell Pepper Soup, Butternut Squash and Tomato Soup with Red Lentils, Tomato Apple Soup, Tomato Rasam are a favorite in my house  after the Chinese Hot and Sour Soup and Tibetan Thukpa

We also love these Vegetarian Nacho Soup, Roasted Pumpkin and Carrot Soup and creamy Mushroom Sweet Corn Soup.

Recipe Card for Instant Pot Tomato Moong Dal Soup

Do try this hearty vegetable soup and I am sure you and your family will love it especially on days when one needs comforting, light meal.

Linking my soup, to Angie's #260 Fiesta Friday , co-hosted this week by Mollie @ Frugal Hausfrau and Diann @ Of Goats and Greens.

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Swati