Heart-Healthy Simple Cooked Moong Daal
Enjoy a wholesome and nourishing meal with our Heart-Healthy Simple Cooked Moong Daal recipe. This protein-packed dish features tender yellow moong dal simmered with turmeric and salt, then elevated with a fragrant blend of sautéed cumin seeds, garlic, ginger, and green chili. Fresh spinach and tomatoes lend vibrant flavors and plenty of nutrients, making this daal a balanced and flavorful choice. Perfect for those seeking a heart-healthy, low-fat option, this recipe is easy to prepare in just 35 minutes, ideal for busy weeknights. Garnished with fresh coriander and served with brown rice or whole-grain bread, it’s a satisfying meal that’s as nutritious as it is delicious. Keywords: heart-healthy moong dal, simple cooked daal, protein-rich vegetarian recipe, turmeric-infused daal, easy Indian daal recipe.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup yellow moong dal (split yellow gram)
- 3 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 0.5 teaspoon cumin seeds
- 1 teaspoon ginger (finely chopped)
- 1 teaspoon garlic (finely chopped)
- 1 green chilies (slit)
- 1 medium tomato (chopped)
- 1 cup spinach (finely chopped)
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons fresh coriander leaves (for garnish)
Instructions
Rinse the moong dal under running water until the water runs clear. This helps remove excess starch and makes the dal less sticky when cooked.
In a medium saucepan, combine the rinsed moong dal and 3 cups of water. Add the turmeric powder and salt.
Bring the mixture to a boil over high heat, then reduce the heat to low. Cover the saucepan and let the dal simmer for about 15-20 minutes or until the dal is soft and cooked through, stirring occasionally.
In a separate pan, heat the extra-virgin olive oil over medium heat.
Add the cumin seeds to the oil. Once they start to sizzle, add the chopped ginger, garlic, green chili, and cook for 1-2 minutes until fragrant.
Add the chopped tomato and cook for another 2-3 minutes until the tomato softens.
Stir in the chopped spinach and cook until wilted, about 2 minutes.
Pour the cooked spinach-tomato mixture into the saucepan with the cooked dal. Mix well to combine.
Adjust the seasoning with more salt if necessary, and let the dal simmer for another 5 minutes.
Garnish with fresh coriander leaves before serving.
Serve hot with brown rice or whole-grain bread for a complete heart-healthy meal.
Nutrition Facts
Calories |
883 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2478 mg | 108% | |
| Total Carbohydrate | 133.3 g | 48% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 11.8 g | ||
| Protein | 53.4 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 405 mg | 31% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 3542 mg | 75% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
