Moong Daal

Warm, comforting, and packed with rich flavors, this Moong Daal recipe is a quintessential Indian dish that’s as nutritious as it is delicious. Made with protein-rich split yellow gram (moong dal), it’s simmered to perfection with aromatic spices like cumin, asafoetida, and garam masala, creating a dish that’s both hearty and wholesome. The addition of sautéed onions, fresh tomatoes, green chilies, and a touch of lemon juice elevates its flavors, making it a delightful pairing with steamed rice or soft Indian bread. With just 10 minutes of prep and 30 minutes total cook time, this recipe is perfect for both weeknight dinners and special occasions. Whether you’re seeking a simple vegetarian main dish or a flavorful side, this Moong Daal strikes the perfect balance of taste, health, and ease of preparation.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Rinse the moong dal thoroughly under running water until the water runs clear.

Step 2

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.

Step 3

Meanwhile, in a separate pan, heat the ghee or oil over medium flame. Add the cumin seeds and let them crackle.

Step 4

Add the asafoetida, followed by the chopped onions. Sauté until the onions become translucent and start turning golden brown, about 5-7 minutes.

Step 5

Stir in the slit green chilies, grated ginger, and minced garlic. Cook for another minute until the garlic releases its aroma.

Step 6

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.

Step 7

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.

Step 8

Add garam masala and simmer the dal for another 5 minutes, allowing all the flavors to meld together.

Step 9

Remove from heat and garnish with fresh cilantro leaves and a squeeze of lemon juice before serving.

Step 10

Serve hot with steamed rice or your choice of Indian bread.

Nutrition Facts

Serving size	1480.8 grams (1480.8g)

Amount per serving	% Daily Value*
Calories	1066

Total Fat 32.40g	42%
Saturated Fat 18.20g	91%
Polyunsaturated Fat 0.00g
Cholesterol 72mg	24%
Sodium 2446mg	106%
Total Carbohydrate 144.90g	53%
Dietary Fiber 23.00g	82%
Total Sugars 9.60g
Protein 53.40g	107%

Vitamin D 0IU	0%
Calcium 415mg	32%
Iron 19mg	104%
Potassium 3212mg	68%

*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: 26.9%

Protein: 19.7%

Carbs: 53.4%