Vegetable & Dal Soup with Whole Grain Toast
A light vegetable and dal soup with whole grain toast, a warm prenatal supper that brings protein, folate and plenty of fibre in one simple bowl.
- High fibre
- Folate source
- Light meal
Why you'll love this
A smooth, warm bowl of dal and vegetable soup with crunchy toast for dipping, it is light enough for a late dinner but still feels like a proper meal.
Good for: Dinner · Light meal · Queasy days · Comfort food · Pregnancy
Total Time
30 min
Serves
2 people
Calories
210 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre7 g
- Iron2.6 mg
- Protein10 g
- Folate95 mcg
Why it can be useful during pregnancy
Blended dal soup is a gentle way to get pulses and vegetables into a pregnancy dinner when you want something light. The toor and moong give protein and folate, the vegetables and whole grain toast add fibre, and the simple cumin-garlic tempering keeps the spice low.
Fibre
Dal, pumpkin, carrot and whole grain bread together make this supper high in fibre; sip water through the evening as well.
From: mixed dal, whole grain bread
Protein
Toor and moong dal give the soup its protein and the toast adds a little more, for an evening meal that supports the baby's growing tissues.
From: toor, whole grain bread
Folate
The lentils add folate, which the body needs to make new cells, and blending them makes the soup easy to eat when you are tired.
From: mixed dal
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Mixed dal (toor + moong) – 1/3 cup
- Mixed vegetables (carrot, tomato, pumpkin) – 1 cup
- Garlic, minced – 1 tsp
- Cumin seeds – 1/2 tsp
- Black pepper – 1/4 tsp
- Ghee/butter – 1 tsp
- Salt – to taste
- Whole grain bread – 2 slices, toasted
Easy substitutions
Ghee/butter → Oil
Makes the soup itself dairy-free; check the bread label too if you avoid milk.
Whole grain bread → A phulka or a small bowl of brown rice
If you prefer Indian staples; brown rice also keeps the meal wheat-free.
How to make it
- 1
Pressure cook dal and vegetables together with 2.5 cups water and salt for 3-4 whistles.
- 2
Blend the cooked mixture until smooth (adjust consistency with water if needed).
- 3
Heat ghee in a small pan, add cumin seeds and garlic; sauté until fragrant, then pour over the soup as tempering.
- 4
Add black pepper, simmer 2 minutes, and serve hot with toasted whole grain bread.
Pregnancy-friendly tips
- Add a squeeze of lemon to your bowl; with the tomato, it gives vitamin C that helps your body use the iron in the dal.
- For heartburn, keep the black pepper light and have dinner at least 3 hours before bed.
- Make a double batch; the soup thickens in the fridge, so thin it with hot water when reheating.
Safety note
Contains: Milk, Wheat (gluten)
Frequently asked questions
Is this a good dinner if I have gestational diabetes?
It pairs carbohydrate from the bread with protein and fibre from the dal, which fits the usual advice. Check your portion of bread with your dietitian.
Can I freeze dal soup?
Yes. Cool it quickly, freeze in portions and reheat until it is steaming hot all the way through.
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