High Protein Simple Cooked Moong Daal
Elevate your everyday meals with this wholesome and comforting High Protein Simple Cooked Moong Daal recipe—a must-try for anyone seeking a hearty yet easy-to-make dish. Packed with plant-based protein from nutrient-rich moong daal (split green gram), this recipe pairs simplicity with robust flavors. Infused with aromatic spices like cumin, hing, and fresh ginger, and brightened by juicy tomatoes and a touch of green chili for a hint of heat, this daal is as nourishing as it is delicious. Perfectly cooked in just 30 minutes, it’s an ideal option for busy weeknight dinners or meal prep. Garnished with fresh coriander leaves, this dish is best served hot alongside steamed rice or fluffy Indian bread for a satisfying and balanced vegetarian meal. Whether you're looking to boost your protein intake or savor a bowl of comfort, this recipe is sure to delight your taste buds!
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Recipe Information
Ingredients
- 1 cup moong daal (split green gram)
- 3 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 1 tablespoon ghee or vegetable oil
- 0.5 teaspoon cumin seeds
- 1 pinch hing (asafoetida)
- 1 teaspoon ginger, grated
- 1 whole green chili, slit
- 1 small tomato, chopped
- 2 tablespoons coriander leaves, chopped
Instructions
Rinse the moong daal thoroughly under running water until the water runs clear to remove any dirt or excess starch.
In a medium saucepan, combine moong daal, 3 cups of water, turmeric powder, and salt. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to a simmer and cover the pan. Cook for approximately 20 minutes or until the daal is soft and fully cooked.
In a small pan, heat ghee or oil over medium heat. Add cumin seeds and allow them to splutter for a few seconds.
Add a pinch of hing, grated ginger, and slit green chili to the pan. Sauté for about a minute until the ginger is fragrant.
Add the chopped tomato and cook for 3-4 minutes until the tomato softens and blends with the spices.
Pour the tempered spices and tomato mixture into the cooked daal and stir well to combine.
Simmer the daal for an additional 5 minutes to blend all the flavors.
Garnish with freshly chopped coriander leaves before serving.
Serve hot with steamed rice or Indian bread for a complete meal.
Nutrition Facts
Calories |
855 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 36 mg | 12% | |
| Sodium | 2422 mg | 105% | |
| Total Carbohydrate | 133.0 g | 48% | |
| Dietary Fiber | 34.1 g | 122% | |
| Total Sugars | 16.2 g | ||
| Protein | 49.5 g | 99% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 323 mg | 25% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 2821 mg | 60% | |
*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.
