Low Fat Moong Daal
Light, hearty, and packed with protein, this Low Fat Moong Daal recipe is a deliciously healthy twist on a traditional Indian staple. Made with tender split green gram and infused with the vibrant flavors of turmeric, cumin, mustard seeds, curry leaves, and fresh aromatics like garlic, ginger, and chili, this daal is a burst of wholesome goodness in every bite. A quick sauté of onions and tomatoes adds depth, while a finishing touch of lemon juice and cilantro brightens the dish. Perfect for those seeking a nutritious, low-oil meal, this daal pairs beautifully with steamed rice or whole wheat chapati, making it an ideal choice for a balanced, vegetarian-friendly dinner. Packed with plant-based protein and low in fat, it's a comforting dish that nourishes the body and satisfies the soul.
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Recipe Information
Ingredients
- 1 cup split green gram (moong dal)
- 3 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 1 medium onion, finely chopped
- 1 medium tomato, finely chopped
- 1 green chili, slit lengthwise
- 2 garlic cloves, minced
- 1 teaspoon ginger, grated
- 0.5 teaspoon cumin seeds
- 0.5 teaspoon mustard seeds
- 8 pieces curry leaves
- 1 tablespoon oil (preferably olive or sunflower)
- 2 tablespoons cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the moong dal thoroughly under running water until the water runs clear. This helps in removing excess starch and any impurities.
In a large bowl, soak the moong dal in water for about 15-20 minutes. This helps in softening the dal and reducing cooking time.
In a large saucepan, add the soaked dal along with 3 cups of water and turmeric.
Bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes or until the dal is mushy and fully cooked. Stir occasionally.
Add salt and stir well to combine. Continue simmering while preparing the tempering.
In a small pan, heat the tablespoon of oil over medium heat.
Once hot, add the cumin and mustard seeds. Allow them to splutter for a few seconds.
Add the curry leaves carefully (they will splutter), followed by chopped onion, green chili, garlic, and ginger.
Sauté this mixture until the onions are transparent and lightly golden, approximately 5 minutes.
Add the chopped tomato and sauté until the tomatoes are soft and the mixture is well-cooked, about 3-4 minutes.
Pour this tempering into the cooked dal. Mix well to combine.
Simmer the combined mixture for another 5 minutes, allowing the flavors to blend.
Remove from heat and stir in the lemon juice.
Garnish with chopped cilantro before serving.
Serve hot with steamed rice or whole wheat chapati for a complete, healthy meal.
Nutrition Facts
Calories |
934 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2435 mg | 106% | |
| Total Carbohydrate | 151.4 g | 55% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 24.1 g | ||
| Protein | 52.6 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 392 mg | 30% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 3253 mg | 69% | |
*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.
