Mediterranean Diet Simple Cooked Moong Daal
Discover the perfect fusion of wholesome simplicity and vibrant Mediterranean flavors with this Mediterranean Diet Simple Cooked Moong Daal recipe. Featuring protein-packed moong dal (split yellow gram) gently simmered in a fragrant blend of olive oil, cumin, turmeric, and coriander, this dish is elevated with the zesty brightness of lemon juice, fresh parsley, and mint. Prepared in just 40 minutes, this hearty and nutrient-rich dish is simmered with vegetable broth and finished with a refreshing herbal garnish, making it an ideal choice for a healthy weeknight dinner. Pair it with whole grain bread or a crisp side salad for a balanced, plant-based meal that supports your Mediterranean lifestyle.
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Recipe Information
Ingredients
- 1 cup Moong dal (split yellow gram)
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 units Garlic cloves, minced
- 1 large Tomato, diced
- 4 cups Vegetable broth
- 1 teaspoon Ground cumin
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Coriander powder
- 1 unit Bay leaf
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Lemon juice
- 0.25 cup Fresh parsley, chopped
- 0.25 cup Fresh mint leaves, chopped
Instructions
Rinse the moong dal thoroughly under cold running water until the water runs clear. Drain and set aside.
In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 5 minutes.
Stir in the diced tomato and cook for another 3 minutes until the tomato softens.
Add the rinsed moong dal, vegetable broth, ground cumin, turmeric powder, coriander powder, bay leaf, salt, and black pepper. Stir well to combine.
Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20 minutes or until the dal is tender and has absorbed most of the liquid.
Remove the bay leaf from the pot. Stir in the lemon juice, chopped parsley, and mint leaves. Adjust the seasoning with more salt or pepper if needed.
Serve the Mediterranean Moong Daal hot, garnished with additional fresh herbs if desired. This dish goes well with whole grain bread or a side salad.
Nutrition Facts
Calories |
1478 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.0 g | 53% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4689 mg | 204% | |
| Total Carbohydrate | 215.9 g | 79% | |
| Dietary Fiber | 40.5 g | 145% | |
| Total Sugars | 28.3 g | ||
| Protein | 75.1 g | 150% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 803 mg | 62% | |
| Iron | 31.2 mg | 173% | |
| Potassium | 5894 mg | 125% | |
*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.
