Moong Daal
Prepare to embark on a flavorful journey with this classic Moong Daal recipe—an aromatic and protein-packed Indian lentil dish that’s as comforting as it is nutritious. Featuring tender split yellow gram simmered to creamy perfection, this dish is infused with a medley of bold spices like cumin, turmeric, and garam masala. A luscious masala base of sautéed onions, tomatoes, ginger, garlic, and green chilies elevates the dal, creating layers of warmth and zest. Finished with a squeeze of fresh lemon juice and a sprinkling of cilantro, Moong Daal is the perfect accompaniment to steamed rice or Indian flatbreads like roti or naan. With a cook time of just 30 minutes, this easy-to-make yet flavor-packed recipe is ideal for busy weeknights or cozy weekend meals. Perfect for vegetarians and lovers of healthy, home-cooked Indian food, this dish is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup Moong dal (split yellow gram)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Ghee or vegetable oil
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 1 medium Onion, finely chopped
- 2 units Green chilies, slit lengthwise
- 1 medium Tomato, chopped
- 1 teaspoon Ginger, grated
- 2 units Garlic cloves, minced
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Fresh cilantro leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the moong dal thoroughly under running water until the water runs clear.
In a medium saucepan, combine the rinsed moong dal and 4 cups of water. Add turmeric powder and salt. Bring to a boil over medium-high heat, then reduce the heat to low and simmer until the dal is soft and cooked through, about 20 minutes. Stir occasionally, and skim off any foam that rises to the surface.
Meanwhile, in a separate pan, heat the ghee or oil over medium flame. Add the cumin seeds and let them crackle.
Add the asafoetida, followed by the chopped onions. Sauté until the onions become translucent and start turning golden brown, about 5-7 minutes.
Stir in the slit green chilies, grated ginger, and minced garlic. Cook for another minute until the garlic releases its aroma.
Add the chopped tomato, coriander powder, and red chili powder. Cook until the tomatoes become soft and the mixture becomes a cohesive masala, about 5 minutes.
Pour the prepared masala into the cooked moong dal and mix well. Adjust the consistency of the dal by adding a little water if it’s too thick.
Add garam masala and simmer the dal for another 5 minutes, allowing all the flavors to meld together.
Remove from heat and garnish with fresh cilantro leaves and a squeeze of lemon juice before serving.
Serve hot with steamed rice or your choice of Indian bread.
Nutrition Facts
Calories |
265 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 508 mg | 22% | |
| Total Carbohydrate | 35.9 g | 13% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 2.2 g | ||
| Protein | 13.4 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 111 mg | 9% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 790 mg | 17% | |
*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.
