Heart-Healthy Moong Daal
Discover the ultimate comfort food with our *Heart-Healthy Moong Daal*—a nourishing and flavorful dish that combines the creamy texture of split mung beans with a vibrant medley of spices. This recipe is packed with plant-based protein, fiber, and aromatic goodness, making it a perfect choice for a wholesome meal. With key ingredients like turmeric, ginger, and cumin tempered in heart-friendly olive oil, and a splash of zesty lemon juice, this daal is as nutritious as it is delicious. Ready in just 40 minutes, this gluten-free and vegan-friendly dish can be served as a warming soup or paired with brown rice or whole-grain bread for a satisfying, well-balanced dinner. Whether you're looking to incorporate more plant-based meals or simply enjoy a comforting bowl of goodness, this easy-to-make moong daal is sure to delight your taste buds and nourish your body.
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Recipe Information
Ingredients
- 1 cup moong daal (split mung beans)
- 3 cups water
- 0.5 teaspoon turmeric powder
- 0.75 teaspoon salt
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 2 garlic cloves, minced
- 1 teaspoon ginger, grated
- 1 green chili, chopped (optional)
- 1 medium onion, finely chopped
- 1 large tomato, diced
- 1 teaspoon coriander powder
- 0.5 teaspoon cumin powder
- 0.5 teaspoon garam masala
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the moong daal under cold water until the water runs clear, then soak it in water for 15 minutes. Drain before using.
In a pot, combine the drained moong daal, 3 cups of water, turmeric powder, and salt. Bring to a boil over medium-high heat.
Reduce the heat to low, cover the pot partially, and let the daal simmer for 20 minutes or until soft. Stir occasionally and add more water if needed to prevent sticking.
In a separate pan, heat olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until aromatic.
Stir in the minced garlic, grated ginger, and chopped green chili and sauté for 1-2 minutes until the garlic is lightly golden.
Add the chopped onion and cook until translucent, about 5 minutes.
Mix in the diced tomato, coriander powder, and cumin powder. Cook for an additional 3-4 minutes until the tomatoes soften.
Add this onion-tomato mixture to the cooked daal. Stir well and let it simmer for another 5 minutes to combine the flavors.
Stir in the garam masala and fresh cilantro.
Finish with a drizzle of lemon juice just before serving for an extra burst of flavor.
Serve the heart-healthy moong daal hot, either as a soup or with a side of brown rice or whole grain bread.
Nutrition Facts
Calories |
232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.3 g | 6% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 385 mg | 17% | |
| Total Carbohydrate | 37.8 g | 14% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 5.6 g | ||
| Protein | 13.0 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 109 mg | 8% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 812 mg | 17% | |
*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.
