Chole Moong Soup

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10 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 17%
Carbs 60%
Fats 24%
Weaning Food
High Fiber
No Added Sugar
Gluten Free

This high fiber, no added sugar and gluten free pulses recipe is sure to stimulate your tastebuds. The popular vegetarian indian recipe is a perfect lunch and dinner soups dish. The savoury and flavorful recipe provides a boost of protein - 9%, total fiber - 11%, iron (fe) - 7% and potassium (k) - 8% to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with peanut butter banana sandwich, whole wheat vegetable cheese sandwich, green salad or russian salad.

Ingredients

  • 2 Tbsp Chickpeas (Chole)
  • 1 Tbsp Sweet Potato
  • 1 Tbsp Chopped Onion, Big
  • 1 Tbsp Chopped Tomato
  • 1 Tbsp Whole Green Gram (Moong)
  • 1/4 Tsp Red Chilli Flakes
  • 1/8 Tsp Black Pepper Powder
  • 1/8 Tsp Salt
  • 1 Tsp Butter, Salted
  • As Required Water

Method

Pre Preparation
  • Step 1

    Boil Chole

  • Step 2

    Soak And Sprout Whole Moong Overnight And Boil It

Preparation
  • Step 1

    In a pan, heat butter, add chopped onion and saute till golden brown

  • Step 2

    Add chopped tomato, diced sweet potato, boiled chole and water

  • Step 3

    Mix and add salt, black pepper powder, red chilli flakes, cover with the lid and cook for a few minutes

  • Step 4

    Transfer into a blender and blend to a smooth consistency

  • Step 5

    Garnish with boiled moong and serve

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Allergies
Tomato
Black Pepper
Dairy Products
Lactose
Chickpea Flour (Besan)
Red Chilli
NUTRITION FACTS
Approximate values
Serving Size Medium Soup Bowl(181gm)
Amount Per ServingCalories

kcal

120
% Daily Value *
Total Carbohydrate 17gm 6.3%
Dietary Fiber 4gm 15.3%
Protein 6gm 11.2%
Total Fat 3gm 4.2%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 120 kcals ?

  • Walking (3 mph ) 35 minutes
  • Running (6 mph ) 21 minutes
  • Bicycling 17 minutes

Values estimated based on person weighing 60 kgs.

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