High Protein Moong Daal

Packed with plant-based protein and bursting with vibrant spices, this High Protein Moong Daal is the ultimate comfort food for health-conscious eaters. Made with tender yellow split moong dal simmered in a fragrant blend of turmeric, garlic, ginger, and garam masala, this dish is as nutritious as it is flavorful. A tempering of cumin seeds, sautéed onions, and ripe tomatoes elevates the dish with rich, aromatic depth, while a garnish of fresh cilantro adds a refreshing finish. Perfect as a wholesome main course or a protein-packed side, this quick and easy dal is ready in under an hour and pairs beautifully with steamed rice or warm roti. Ideal for vegans and vegetarians (when prepared with oil), it’s a one-pot wonder sure to please your taste buds and nourish your body.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Yellow split moong dal
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Ghee or cooking oil
• 1 teaspoon Cumin seeds
• 1 medium Onion, finely chopped
• 3 units Garlic cloves, minced
• 1 inch piece Ginger, minced
• 2 units Green chilies, chopped
• 1 large Tomato, chopped
• 0.5 teaspoon Garam masala
• 2 tablespoons Fresh cilantro leaves, chopped

Directions

Step 1

Rinse the yellow split moong dal thoroughly under cold water until the water runs clear.

Step 2

In a large pot, combine the rinsed moong dal, 3 cups of water, turmeric powder, and salt. Bring to a boil over medium heat.

Step 3

Reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the dal is soft and cooked through. Stir occasionally.

Step 4

In a separate pan, heat ghee or cooking oil over medium heat. Add cumin seeds and let them splutter.

Step 5

Add the finely chopped onion and sauté until golden brown.

Step 6

Stir in the minced garlic, ginger, and green chilies. Sauté for 2-3 minutes until fragrant.

Step 7

Add the chopped tomato, and cook until it becomes soft and mushy.

Step 8

Mix in the cooked moong dal from the pot along with any remaining water.

Step 9

Add garam masala and adjust salt to taste. Stir well to combine all the flavors.

Step 10

Simmer for another 5 minutes, allowing the flavors to meld together.

Step 11

Garnish with fresh cilantro leaves before serving.

Step 12

Serve hot with rice or roti.

Nutrition Facts

Serving size	1297.3 grams (1297.3g)

Amount per serving	% Daily Value*
Calories	1073

Total Fat 32.10g	41%
Saturated Fat 18.20g	91%
Polyunsaturated Fat 0.00g
Cholesterol 72mg	24%
Sodium 2437mg	106%
Total Carbohydrate 146.70g	53%
Dietary Fiber 22.40g	80%
Total Sugars 11.10g
Protein 54.00g	108%

Vitamin D 0IU	0%
Calcium 395mg	30%
Iron 18mg	101%
Potassium 3337mg	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: 26.5%

Protein: 19.8%

Carbs: 53.8%