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Instant Pot Tomato Moong Dal Soup

Swati
A light, hearty, low calorie Tomato soup, rich in Indian flavours added with Moong Lentils made in Instant Pot. Veggies like Carrots and Bottle Gourd make it filling and more nutritious. Perfect for weight watchers or on detox diets or when the weather is cold and chilly!! Instant Pot and stove-top Pressure Cooker Method included.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Appetizer, Soups
Cuisine Indian Cuisine
Servings 4

Ingredients
  

  • 4 Large Tomatoes
  • ½ Cup Chopped Carrot
  • ½ Cup Chopped Bottle Groud
  • Handful of fresh Cilantro leaves
  • ¼ Cup Split and husked Moong Lentils(Yellow Moong Dal)
  • ¼ Cup Chopped Onions
  • ½" Ginger piece
  • 3-4 Garlic Cloves
  • ½ tsp Cumin Seeds/Jeera
  • 1 Bay Leaf
  • 1 Cinnamon Stick (small)
  • 4-5 Peppercorns
  • 4-5 Cloves
  • ¼ tsp Turmeric Powder
  • ¼ tsp Coconut Sugar or Brown sugar
  • 1 tsp Desi Ghee/Butter/Oi l(Flavorless)
  • Salt as per taste
  • 2 tbsp Tomato Paste optional
  • Veg Stock or Water as required
  • 1 tsp Garam Masala optional
  • Black Pepper Powder freshly grinded for garnish
  • Red Chilli Flakes optional

Instructions
 

  • Wash all the veggies and Cilantro. Wash and soak moong dal.
  • Chop roughly tomatoes, ginger, garilc and onions

Instant Pot Method

  • Switch on the sauté mode for Instant Pot  and  set the time for 5 minutes.
  • When the screen shows hot, add oil/ghee or butter, add all the whole spices and cumin seeds.
    ½ tsp Cumin Seeds/Jeera, 1 Bay Leaf, 1 Cinnamon Stick (small), 4-5 Peppercorns, 4-5 Cloves, 1 tsp Desi Ghee/Butter/Oi l(Flavorless)
  • Add finely chopped or coarsely crushed ginger, garlic and sauté for a few seconds, add onions and sauté till light pink.
    ½" Ginger piece, 3-4 Garlic Cloves, ¼ Cup Chopped Onions
  • Add finely chopped tomatoes, carrots, and bottle gourd and tomato paste and  mix.
    4 Large Tomatoes, ½ Cup Chopped Carrot, ½ Cup Chopped Bottle Groud, 2 tbsp Tomato Paste
  • Drain the water from the soaked moong dal and cilantro leaves.
    Handful of fresh Cilantro leaves, ¼ Cup Split and husked Moong Lentils(Yellow Moong Dal)
  • Add turmeric powder, garam masala(if using), salt and water around 2-3 cups.
    ¼ tsp Turmeric Powder, Salt as per taste, 1 tsp Garam Masala, Veg Stock or Water
  • Cancel the Sauté mode, place the cover and set the PRESSURE COOK MODE (HIGH), set the timer for 5 minutes. 
  • Once the timer goes off, release the pressure by QPR, and open the cover. 
  • Blend the soup by hand blender or let the soup cool then transfer carefully the contents in blender jar and blend in batches. Before blending take out the bay leaf and cinnamon stick.
  • After blending, set the sauté mode for 5 minutes, and cook soup for another 2-3 minutes.
  • Add sugar and mix. You can adjust the consistency by adding water if you want a thin soup.
    ¼ tsp Coconut Sugar
  • Let the soup come to a boil, serve hot add some freshly grinded black pepper and chilli flakes(optional)
    Black Pepper Powder, Red Chilli Flakes

In Pressure cooker(Stove-top)

  • Follow all the steps under Instant Pot method, till sautéing and adding the veggies and lentil. 
  • Add veg-stock or water, close the lid and cook till 2-3 whistles.
  • Once the pressure goes down or do the quick release, blend the soup and add sugar.
  • Adjust the consistency of soup and cook again for 2-3 minutes till the boil comes.
  • Serve hot. Garnish with more chopped cilantro and freshly ground pepper.

Notes

  • Red Lentils/Dhuli Masoor Dal can be used in place of Moong Dal.
  • I have given the method for Instant Pot Ultra. The steps and timings for the setting remain the same. Only the display is different in Ultra.
  • You can use Zucchini/Pumpkin or squash in place of bottle gourd/lauki. 
Keyword Gluten-free, healthy, low calorie, Vegetarian
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