High Protein Moong Daal
Elevate your meal prep with this flavorful High Protein Moong Daal, a nourishing vegetarian dish packed with plant-based protein and vibrant spices. Made with tender yellow split moong dal simmered to perfection, this recipe combines the aromatic richness of cumin, garlic, ginger, and green chilies with the comforting warmth of garam masala. Enhanced by a luscious tomato base and fresh cilantro garnish, it’s an effortless one-pot dish that’s ready in under an hour. Perfect for pairing with rice or roti, this wholesome recipe is ideal for anyone seeking a healthy, protein-rich option that doesn’t compromise on taste. Whether you're meal prepping or serving a hearty weeknight dinner, this satisfying dish checks all the boxes for a nutrient-packed, gluten-free, Indian-inspired delight.
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Recipe Information
Ingredients
- 1 cup Yellow split moong dal
- 3 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Ghee or cooking oil
- 1 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 3 units Garlic cloves, minced
- 1 inch piece Ginger, minced
- 2 units Green chilies, chopped
- 1 large Tomato, chopped
- 0.5 teaspoon Garam masala
- 2 tablespoons Fresh cilantro leaves, chopped
Instructions
Rinse the yellow split moong dal thoroughly under cold water until the water runs clear.
In a large pot, combine the rinsed moong dal, 3 cups of water, turmeric powder, and salt. Bring to a boil over medium heat.
Reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the dal is soft and cooked through. Stir occasionally.
In a separate pan, heat ghee or cooking oil over medium heat. Add cumin seeds and let them splutter.
Add the finely chopped onion and sauté until golden brown.
Stir in the minced garlic, ginger, and green chilies. Sauté for 2-3 minutes until fragrant.
Add the chopped tomato, and cook until it becomes soft and mushy.
Mix in the cooked moong dal from the pot along with any remaining water.
Add garam masala and adjust salt to taste. Stir well to combine all the flavors.
Simmer for another 5 minutes, allowing the flavors to meld together.
Garnish with fresh cilantro leaves before serving.
Serve hot with rice or roti.
Nutrition Facts
Calories |
1073 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 2437 mg | 106% | |
| Total Carbohydrate | 146.7 g | 53% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 11.1 g | ||
| Protein | 54.0 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 395 mg | 30% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 3337 mg | 71% | |
*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.
