Heart-Healthy Moong Daal

Savor the nourishing goodness of Heart-Healthy Moong Daal, a wholesome, protein-packed dish that's as comforting as it is nutritious. This flavorful Indian recipe combines tender moong daal (split mung beans) simmered to perfection with a fragrant blend of turmeric, cumin, garlic, and ginger. Topped with a vibrant onion-tomato masala and finished with fresh cilantro and a splash of zesty lemon juice, this low-fat, fiber-rich daal is perfect for a heart-healthy lifestyle. Ready in just 40 minutes, this versatile dish can be enjoyed as a warm, hearty soup or served over brown rice for a balanced, satisfying meal. Elevate your healthy eating routine with this easy, plant-based recipe bursting with authentic flavor and wholesome ingredients.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup moong daal (split mung beans)
• 3 cups water
• 0.5 teaspoon turmeric powder
• 0.75 teaspoon salt
• 1 tablespoon olive oil
• 1 teaspoon cumin seeds
• 2 garlic cloves, minced
• 1 teaspoon ginger, grated
• 1 green chili, chopped (optional)
• 1 medium onion, finely chopped
• 1 large tomato, diced
• 1 teaspoon coriander powder
• 0.5 teaspoon cumin powder
• 0.5 teaspoon garam masala
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the moong daal under cold water until the water runs clear, then soak it in water for 15 minutes. Drain before using.

Step 2

In a pot, combine the drained moong daal, 3 cups of water, turmeric powder, and salt. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to low, cover the pot partially, and let the daal simmer for 20 minutes or until soft. Stir occasionally and add more water if needed to prevent sticking.

Step 4

In a separate pan, heat olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until aromatic.

Step 5

Stir in the minced garlic, grated ginger, and chopped green chili and sauté for 1-2 minutes until the garlic is lightly golden.

Step 6

Add the chopped onion and cook until translucent, about 5 minutes.

Step 7

Mix in the diced tomato, coriander powder, and cumin powder. Cook for an additional 3-4 minutes until the tomatoes soften.

Step 8

Add this onion-tomato mixture to the cooked daal. Stir well and let it simmer for another 5 minutes to combine the flavors.

Step 9

Stir in the garam masala and fresh cilantro.

Step 10

Finish with a drizzle of lemon juice just before serving for an extra burst of flavor.

Step 11

Serve the heart-healthy moong daal hot, either as a soup or with a side of brown rice or whole grain bread.

Nutrition Facts

Serving size	1278.5 grams (1278.5g)

Amount per serving	% Daily Value*
Calories	947

Total Fat 18.50g	24%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1850mg	80%
Total Carbohydrate 152.50g	55%
Dietary Fiber 38.50g	138%
Total Sugars 23.90g
Protein 52.90g	106%

Vitamin D 0IU	0%
Calcium 425mg	33%
Iron 19mg	106%
Potassium 3321mg	71%

*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.

Source of Calories

Fat: 16.9%

Protein: 21.4%

Carbs: 61.7%