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Moong Dal Recipe.

Recipe By Preeti Bothra

It is a simple,delicious & healthy Indian lentil side made with skinned moong lentils & spices.This recipe will give you a very flavourful dish that you can serve with plain rice,roti or with any flat breads.

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30minstotal
30m.total
Moong Dal Recipe.
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Ingredients for Moong Dal Recipe. Recipe

  • 1/4 cup Moong dal.
  • 0.13 cup onions fine chopped.
  • 1/4 cup tomatoes deseeded & chopped.
  • 1/2 tbsp oil or ghee.
  • 1/4 teaspoon cumin seeds.
  • 1/2 spoon teaginger peeled & fine chopped.
  • 1/2 nos green chilli slit or chopped or deseeded if required.
  • nos curry leaves or bay leaf.
  • 0.07 teaspoon turmeric.
  • 0.13 teaspoon Kashmiri red chilli powder.
  • 1/4 teaspoon Garam Masala.
  • 1.88 cups to water.
  • 1/2 teaspoon kasuri methi.
  • 1/2 tbsp To Temper:- ghee or oil or butter.
  • 0-1/2 nos garlic cloves crushed.
  • 1/2 nos dried red chilli.
  • 0.13 teaspoon Mustard seeds.
  • 1/4 teaspoon cumin seeds.
  • 0-1 nos Curry leaves.
  • 0.07 teaspoon hing.
  • 0.13 nos red chilli powder.

Directions: Moong Dal Recipe.

  • STEP 1.Add moong dal to a bowl & rinse it well & drain the water.Repeat Rinsing a few times until the water runs clear.Let soak until you prepare the rest.
  • STEP 2.Chop onions,tomatoes,green chilli & ginger.
  • STEP 3.Pour 1 tbsp oil to a pressure cooker.When the oil becomes slightly Hot,add cumin seeds.When the seeds splutter,add ginger,green chillies & 4-5 Curry leaves.
  • STEP 4.Fry until aromatic for about a minute & add onions.Saute them until transparent or pink,for 2-3 mins.
  • STEP 5.Add tomatoes & salt.Saute for 1-2 Mins.Stir in turmeric,red chilli powder & garam masala.To bring out the Flavours,optionally saute for 1-2 mins.
  • STEP 6.Drain the water from the moong dal & add the lentils here.Pour water & mix well to deglaze the bottom of the cooker.
  • STEP 7.Cover & pressure cook for 4-5 whistles on a medium flame.
  • STEP 8.When the pressure drops,open the lid & add kasuri methi.If you prefer you can mash the moong dal a bit.Taste test & add more salt if required.
  • STEP 9.Moong dal is ready at this stage & you can serve it as is.For extra flavours you May proceed to the next steps.
  • STEP 10.Tempering:-Heat 1 tbsp ghee in a small pan on a medium flame.Add the crushed garlic & dried red chillies.Let the garlic fry a bit but not brown.
  • STEP 11.Turn down the heat to low & add mustard seeds,cumin seeds & curry leaves.Turn off the heat & stir in red chilli powder & hing.
  • STEP 12.Pour this over the moong dal & mix gently.When the dal cools down a bit squeeze some lemon juice & serve.
Nutrition
value
314
calories per serving
15 g Fat13 g Protein31 g Carbs7 g FiberOther

Current Totals

  • Fat
    15g
  • Protein
    13g
  • Carbs
    31g
  • Fiber
    7g

MacroNutrients

  • Carbs
    31g
  • Protein
    13g
  • Fiber
    7g

Fats

  • Fat
    15g

Vitamins & Minerals

  • Calcium
    58mg
  • Iron
    3mg
  • Vitamin A
    610mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    62mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    14mg
  • Vitamin E
    2mg
  • Copper
    < 1mcg
  • Magnesium
    100mg
  • Manganese
    < 1mg
  • Phosphorus
    238mg
  • Selenium
    26mcg
  • Zinc
    1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Preeti Bothra