Track your nutrition and health goals
Chopping
Chop the onions into fine slices. Chop the garlic and coriander leaves.
Masoor dal and paneer soup
Masoor dal and paneer soup has 116.9 calories per serving (1 Small Cup) — that's 106.6 calories per 100g. It provides 6.6g protein, 13g carbs, and 4.3g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Masoor dal and paneer soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
117kcal
per small katori
- Protein
- 6.6 g
- Carbs
- 13 g
- Fat
- 4.3 g
- GI
- 36 (Low)
Vegetarian
Prep: 10 minCook: 20 min Total: 30 minServes 5
Contains:Dairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 small cup (katori) (109.6 g)
- Calories116.9 kcal
- Carbs13.0 g (52.0 kcal)
- Protein6.6 g (26.4 kcal)
- Fat4.3 g (38.4 kcal)
Calories by portion
Calories and macros of Masoor dal and paneer soup for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 55 | 58 | 3.3 | 6.5 | 2.1 |
| 1 small cup (katori) | 110 | 117 | 6.6 | 13 | 4.3 |
| 1½ small cups (katori) | 164 | 175 | 9.9 | 19.5 | 6.4 |
| 2 small cups (katori) | 219 | 234 | 13.2 | 26 | 8.5 |
| 100 g | 100 | 107 | 6 | 11.9 | 3.9 |
Nutrition Label
Masoor dal and paneer soup
- Serving Size1 small cup (katori) (109.6 g)
- Calories116.9 kcal
- Carbs13.0 g
- Fiber2.6 g
- Sugar2.6 g
- Protein6.6 g
- Fat4.3 g
- Saturated fat2.5 g
- Mono unsaturated fat1.2 g
- Poly unsaturated fat0.2 g
- Cholesterol7.0 mg
- Sodium184.2 mg
Nutrition per 100g
- Calories106.6 kcal
- Carbs11.9 g
- Fiber2.4 g
- Sugar2.4 g
- Protein6.0 g
- Fat3.9 g
- Cholesterol6.4 mg
- Sodium168.1 mg
1 serving = 109.6g
Ingredients
Lemon juice 100%
1 tbsp
Ghee clarified butter
1 tbsp
Lenti dal
100 g
Coriander leaves
10 g
Garlic big clove
5 g
Onion big
100 g
Paneer
50 g
Salt
2.5 g
Water
250 ml
Black pepper powder
2.5 g
Instructions
1
2
Frying
Fry the paneer pieces in little oil till they turn brown and keep aside.
3
Sauteeing
Heat oil in a pressure cooker, fry onions, garlic until they turn translucent.
4
Cooling
Remove the lid of pressure cooker and let it cool completely.
5
Blending
Transfer this mixture to a blender and blend till it turns smooth.
6
Simmer
Transfer it into a deep non-stick pan and let it simmer for few minutes. Add the fried paneer cubes and stir well. Adjust the salt and pepper.
7
Serving
Transfer it to serving bowl, garnished with coriander leaves. Serve hot.
How long to burn it off
Time a 65 kg adult needs to burn one serving (117 kcal).
- Brisk walking (5 km/h)29 min≈ 2,900 steps
- Running (8 km/h)12 min
- Cycling (moderate)15 min
- Yoga41 min
Also Known As
Glycemic Index
36 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Masoor dal and paneer soup | Lentil and ridge gourd soup | Masoor tori sup | Mosur Dal O Jhira Soup |
|---|---|---|---|---|
| Calories | 116.9 kcal | 97.4 kcal | 97.4 kcal | 97.4 kcal |
| Carbs | 13 g | 12.3 g | 12.3 g | 12.3 g |
| Protein | 6.6 g | 5.2 g | 5.2 g | 5.2 g |
| Fat | 4.3 g | 3 g | 3 g | 3 g |
| Fiber | 2.6 g | 3 g | 3 g | 3 g |
| Sugar | 2.6 g | 1.6 g | 1.6 g | 1.6 g |
| Sodium | 184.2 mg | 188.6 mg | 188.6 mg | 188.6 mg |
| Cholesterol | 7 mg | 7.2 mg | 7.2 mg | 7.2 mg |
Similar Recipes
Lentil and ridge gourd soup Masoor tori sup Mosur Dal O Jhira Soup Parippu Mattullavareyum Potato Soup Paruppu marrum peerkkangai soup Bottle gourd and ridge gourd soup Churakkayum Peechilum Soup Dudhi Ani Dodka Soup Lau Jhinge Soup Lauki aur Turai ka Soup Lauki te Turai Soup Suraikkai Mattum Peerakkanga Saaru Lentil makhana soup Masoor dal makhana sup
Health Goals Suitability
Weight Loss
At just 116.9 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 2.6g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (7mg) and low saturated fat (2.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (36) with 2.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~109.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~109.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~109.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~109.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Masoor dal and paneer soup stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (233.7-350.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Masoor dal and paneer soup contains 116.9 kcal (6.6g protein, 13g carbs, 4.3g fat). That's 106.6 kcal per 100g. You can track exact portions in the Hint app.
At just 116.9 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 2.6g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Masoor dal and paneer soup has 6.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Masoor dal and paneer soup is light enough for dinner at 116.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Masoor dal and paneer soup is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (36) with 2.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
Last updated:
