Lauki Moong Paneer Soup (Gastritis-Friendly)

Lauki Moong Paneer Soup (Gastritis-Friendly)

RAW INGREDIENTS:

1. Yellow moong dal – 25 gm
2. Rice  – 15 gm
3. Lauki / bottle gourd (peeled, chopped) – 120 gm
4. Fresh soft paneer – 20 gm
5. Ghee – 3 ml or ~¾ tsp
6. Jeera (cumin seeds) – 1 gm
7. Turmeric powder – 0.5 gm
8. Hing – a tiny pinch (optional)
9. Salt – ~1 gm or as per taste
10. Fresh coriander leaves – 3 gm
11. Water – 320–350 ml

METHOD

1. Wash moong dal and rice well. Soak for 2 hours (for better digestion).

2. Add moong dal, rice, chopped lauki, turmeric and water to a pressure cooker.

3. Cook for 3 whistles until everything becomes very soft.

4. Lightly mash or blend slightly if a smoother soup consistency is preferred.

5. Add small cubes/ grated  soft fresh paneer to the hot soup and let it simmer for 1–2 minutes.

6. Heat ghee in a small pan, add jeera and a pinch of hing.

7. Pour this mild tempering over the soup.

8. Add salt, mix well and garnish with fresh coriander.


NOTES

• You can replace Lauki with pumpkin / ash gourd / zucchini etc .
• Keep the soup well cooked and slightly thin for easier digestion.
•  Avoid chilli, garlic and onion.
• Use fresh soft paneer (not fried).
• A pinch of black pepper can be added only if tolerated.
• Consume warm, not very hot.

Nutritional Value (1 serving)

• Calories ~210–220 kcal
• Protein ~10–11 gm
• Carbohydrates ~24 gm
• Fat ~7 gm
• Fiber ~3–4 gm