Recipe: Red Radish Soup with Moong Dal stock

Recipe: Red Radish Soup with Moong Dal stock

Soup is a comfort food for many, especially in the fall and winter time. If eaten from an instant mix/can or if instant broth cubes/bouillon cubes are used, you can end up with a high sodium soup. This recipe looks at a vegetarian broth made from just ¼ cup of dry lentil called Moong Dal, a common item in the South Asian kitchen. This is a great substitute for the salty bouillon cubes and for the canned chicken or beef broth. This recipe is low in fat, sodium and carbs. Any vegetable of your choice can be used in the place of the red radish. Try this recipe and see how easy it is to make a healthy vegetarian soup from scratch.

This recipe of Red Radish Soup with Moong Dal Stock contains 1 cup of vegetables and 1 oz. of protein in it. It’s also the equivalent of a serving of proteins vegetables on the USDA’s MyPlate, which provides guidance on the appropriate amounts of fruits, vegetables, grains, dairy and protein each person should consume to live a healthier, more balanced life.

Red Radish Soup with Moong Dal stock

Serving size: 1.5 cups of soup

Total Servings: 3

Cooking Time: 30 Minutes

Ingredients:

  1. ¼ cup dry moong dal
  2. 20 red radishes, quartered and boiled [do not peel skin]
  3. ¼ cup red onion, chopped
  4. 1 bay leaf
  5. 1 pinch black pepper powder
  6. 1 pinch Jeera or cumin powder
  7. 1/8 tsp salt
  8. ¼ cup tomato, chopped
  9. ½ tsp turmeric
  10. 1 tsp olive oil

Cooking method:

  1. Cook the moong dal in water with ½ tsp turmeric powder. Boil for 20 minutes then puree using a hand blender. This is your dal stock.
  2. While the dal is cooking, boil the radish in water in a microwave for 5 minutes. Once cooked, do not drain the water – save to add in later.
  3. In a sauce pan, heat 1 tsp of olive oil, add ingredients #3- #7, sauté until onion is browned.
  4. To the sauce pan, add radishes [with water they were cooked in], tomato and moong dal puree. Add more water, as needed. Bring to a boil then turn off heat.
  5. Can be eaten plain, with crackers, chappathi or rice.

Nutritional Information

Serving size: 1.5 Cups of Soup

Each serving provides:

Calories 90 Kcal
Protein 5g
Total Carb 14g
Total Fat 1.7g
Sodium 126mg

 

Other Resources:

MyPlate icons – https://www.choosemyplate.gov/myplate-graphic-resources

Nutrient info – USDA database – https://ndb.nal.usda.gov/ndb/search/list

Nutrient info – www.calorieking.com

Nutrient info – Patel Brothers – http://store.patelbros.com/

 

This South Asian series is brought to you by Advocate Health Care, created in collaboration with Boehringer Ingelheim. 

Copyright © 2019 Advocate Aurora Health, Inc. and Boehringer Ingelheim Pharmaceuticals, Inc. All rights reserved. 

 

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About the Author

Sri Ramanathan
Sri Ramanathan

Sri Sakthi Ramanathan, RD, LDN earned her bachelor’s degree from UIC in 2008 and completed her 1 year nutrition internship with the Advocate group of hospitals. She has been a dietitian for 10 years and enjoys making meal planning easier and applicable for her clients. She currently works part time at Advocate Heart institute for their South Asian Cardiovascular Center as their community dietitian. She is the nutrition expert when it comes to South Asian community health.