Moong Dal

Warm, comforting, and incredibly flavorful, Moong Dal is a classic Indian lentil dish that's both nourishing and easy to prepare. Made with split yellow lentils, this velvety dal is simmered with aromatic spices like cumin, turmeric, and a hint of asafoetida, while the freshly made tempering of garlic, ginger, and green chili enhances its depth of flavor. Balanced with the tang of freshly squeezed lemon juice and the freshness of chopped coriander, this protein-packed recipe is perfect for a wholesome meal. Whether served with steamed basmati rice, soft roti, or naan, this one-pot dish is a must-try for fans of Indian cuisine—or anyone craving a hearty, healthy comfort food with minimal prep time. Perfect for weeknight dinners or meal prepping, Moong Dal is as versatile as it is delicious!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup yellow moong dal (split yellow lentils)
• 3 cups water
• 2 tablespoons ghee or vegetable oil
• 1 teaspoon cumin seeds
• 1 piece green chili (optional, finely chopped)
• 4 cloves garlic (minced)
• 1 teaspoon ginger (grated)
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon red chili powder (optional)
• 1 teaspoon salt
• 1 medium tomato (finely chopped)
• 2 tablespoons fresh coriander leaves (finely chopped)
• 1 teaspoon lemon juice (freshly squeezed)
• 1 pinch asafoetida (hing, optional)

Directions

Step 1

Rinse the yellow moong dal thoroughly under cold water until the water runs clear. This helps remove excess starch.

Step 2

In a medium pot, combine the rinsed dal with 3 cups of water and 1/2 teaspoon of turmeric powder. Bring it to a boil over medium heat.

Step 3

Once boiling, reduce the heat to low and simmer the dal for 20 to 25 minutes, stirring occasionally to prevent sticking, until the lentils are soft and mushy. You can add more water if needed to reach your desired consistency.

Step 4

While the dal is cooking, prepare the tempering. Heat 2 tablespoons of ghee or vegetable oil in a pan over medium heat.

Step 5

Add 1 teaspoon of cumin seeds and a pinch of asafoetida (if using). Let the cumin seeds splutter for 30 seconds.

Step 6

Add the minced garlic, grated ginger, and finely chopped green chili (if using). Sauté for 1 to 2 minutes until the garlic is golden and fragrant.

Step 7

Stir in the chopped tomato, 1/4 teaspoon of red chili powder (if using), and a pinch of salt. Cook for 4 to 5 minutes until the tomatoes soften and break down into the mixture.

Step 8

Once the dal is cooked, add the tempering mixture to the pot of dal. Stir to combine evenly and let it simmer for 5 more minutes to blend the flavors.

Step 9

Taste the dal and adjust the salt as needed. Add a teaspoon of freshly squeezed lemon juice for a tangy touch and garnish with chopped coriander leaves before serving.

Step 10

Serve hot with steamed basmati rice, roti, or naan.

Nutrition Facts

Serving size	1120.1 grams (1120.1g)

Amount per serving	% Daily Value*
Calories	1015

Total Fat 31.70g	41%
Saturated Fat 18.10g	91%
Polyunsaturated Fat 0.00g
Cholesterol 72mg	24%
Sodium 2429mg	106%
Total Carbohydrate 133.60g	49%
Dietary Fiber 19.50g	70%
Total Sugars 10.40g
Protein 52.00g	104%

Vitamin D 0IU	0%
Calcium 219mg	17%
Iron 12mg	68%
Potassium 2982mg	63%

*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: 27.8%

Protein: 20.2%

Carbs: 52.0%