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This comforting soup combines yellow moong dal with seasonal vegetables, making it an excellent choice for children. Moong dal is soft on the stomach, high in protein, and provides steady energy, while vegetables like carrots, beans, and spinach add essential vitamins and fibre.
The soup is colorful, mildly flavored, and smooth in texture, making it kid-friendly. It can be easily mashed or blended for toddlers. This makes it perfect not only for regular meals but also for days when a child is recovering from illness or needs a light, nourishing option.
By including both protein (from moong dal) and micronutrients (from vegetables), this soup supports growth, strengthens immunity, and keeps digestion healthy. It’s a simple yet powerful dish for children’s overall development.
Wash moong dal thoroughly and set aside.
Heat olive oil in a pan, add garlic and onion, and sauté until golden.
Add chopped carrots, beans, and spinach. Sauté for 2–3 minutes.
Add moong dal, salt, pepper, and vegetable stock/water. Mix well.
Simmer for 20–25 minutes until dal is soft and vegetables are cooked.
Slightly mash with a ladle or blend for a smoother texture (especially for toddlers).
Serve warm, garnished with coriander or a drizzle of lemon juice.
Yes, skip them and just use vegetables with dal for a lighter version.
Yes, red lentils (masoor dal) work well too, but moong dal is gentler for kids.
Yes, you can freeze portions and reheat, though fresh is always best for kids.
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