Low Fat Simple Cooked Moong Daal
Experience the comforting simplicity of our *Low Fat Simple Cooked Moong Daal*, a wholesome and flavorful dish that's perfect for a light and nutritious meal. Made with protein-rich moong dal (split yellow gram), this recipe combines aromatic spices like cumin, asafoetida, and turmeric with the freshness of green chili, ginger, and tomatoes, creating a harmonious blend of flavors. Brightened with a splash of lemon juice and garnished with cilantro, this easy-to-make daal is low-fat, gluten-free, and packed with nutrients. Ready in just under 35 minutes, it’s the ideal dish for busy weeknights or when you're craving comfort food without the guilt. Pair it with steamed rice or soft chapati for a satisfying and wholesome Indian-inspired meal. Perfect for vegans and vegetarians alike, this recipe is a delightful addition to your healthy eating repertoire!
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Recipe Information
Ingredients
- 1 cup Moong dal (split yellow gram)
- 3 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida
- 1 unit Green chili (finely chopped)
- 1 teaspoon Ginger (finely grated)
- 1 medium Tomato (chopped)
- 2 tablespoons Cilantro leaves (chopped)
- 1 tablespoon Lemon juice
Instructions
Rinse the moong dal thoroughly under running water until the water runs clear. Drain and set aside.
In a medium-sized pot, add the rinsed moong dal and 3 cups of water. Bring it to a boil over medium-high heat.
Once boiling, reduce the heat to low and skim off any scum that rises to the surface.
Add the turmeric powder and salt. Cover the pot with a lid, leaving it slightly ajar to prevent overflow, and let it simmer for about 15 to 20 minutes or until the dal is soft and fully cooked.
In a separate small pan, dry roast the cumin seeds over medium heat until they turn a shade darker and are fragrant, for about a minute.
Add the asafoetida, chopped green chili, and grated ginger to the pan. Stir for about 30 seconds until fragrant.
Add the chopped tomato to the pan and cook for about 3-5 minutes until the tomatoes soften and blend well with the spices.
Add the spiced tomato mixture to the cooked dal and gently mix well to combine all the flavors.
Allow the dal to simmer for another 2-3 minutes, adjusting the consistency with more water if desired.
Turn off the heat and stir in the lemon juice.
Garnish with freshly chopped cilantro leaves before serving.
Serve the low-fat simple cooked moong dal hot with steamed rice or chapati.
Nutrition Facts
Calories |
745 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 5% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2426 mg | 105% | |
| Total Carbohydrate | 129.8 g | 47% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 4.5 g | ||
| Protein | 51.2 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 349 mg | 27% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 2959 mg | 63% | |
*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.
