Moong Dal Recipe (Wholesome & Nutritious)

Moong Dal Recipe (Wholesome & Nutritious)

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The Moong Dal dish presents a delightful, nutritious, and protein-packed delicacy prepared from peeled and split mung beans, also known as yellow moong dal. Within this offering, I present a duo of distinctive recipes showcasing the delectable essence of these lentils – Moong Dal Tadka and Moong Dal Fry.
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Breakfast
Cuisine Indian
Servings 4
Calories 185 kcal

Ingredients
  

For Moong Dal Tadka – Recipe 1

  • ½ cup moong dal (split and hulled mung lentils)
  • ⅓ cup onions – finely chopped
  • ½ cup tomatoes – chopped
  • 1 inch ginger – finely chopped or minced
  • ¼ teaspoon red chili powder or ¼ teaspoon cayenne pepper
  • ⅓ teaspoon turmeric powder (ground turmeric)
  • 1.5 cups water – for pressure cooking
  • salt as required

For Tempering (Tadka) – Recipe 1

  • 2 to 3 tablespoons Ghee or oil or butter
  • 1 teaspoon cumin seeds
  • 4 to 5 garlic cloves – small to medium-sized, crushed lightly
  • ¼ or ½ teaspoon Garam Masala
  • ¼ teaspoon red chilli powder or ¼ teaspoon cayenne pepper
  • 1 or 2 green chilli – slit or ½ teaspoon chopped
  • 1 pinch asafoetida (hing), optional

For Moong Dal Fry – Recipe 2

  • ½ cup moong dal (split yellow mung lentils)
  • 1.5 cups water – for pressure cooking. 
  • 1 pinch turmeric powder
  • 1 cup water  – to be added later when the dal is simmering or add as the consistency required
  • 2 tablespoons oil
  • ½ tablespoon Butter
  • 1 teaspoon cumin seeds
  • ⅓ cup onions – finely chopped
  • 1 inch ginger – finely chopped
  • 3 to 4 garlic cloves – small to medium, finely chopped
  • 1 green chili –  slit or chopped or ½ teaspoon chopped
  • 1 dry red chili – stem and seeds removed
  • ½ cup tomatoes – finely chopped
  • ¼ teaspoon red chili powder or cayenne pepper
  • ¼ teaspoon Garam Masala
  • ¼ teaspoon turmeric powder
  • 1 pinch asafoetida (hing), optional
  • ½ teaspoon  dried fenugreek leaves (kasuri methi), crushed
  • 1 tablespoon coriander leaves – chopped
  • salt as required
  • 4 to 5 drops lemon juice or as needed, optional
  • 1 to 2 tablespoons coriander leaves – chopped, for garnish

Instructions
 

Making Moong Dal Tadka – Recipe 1

  • First rinse the moong lentils a couple of times in water. Drain the water and set the lentils aside.
  • In a 3 litre stove-top pressure cooker take the rinsed lentils, chopped onions, chopped tomatoes and finely chopped ginger. Also add the turmeric powder, red chili powder and water to the cooker. Mix well.
  • Pressure cook for 5 to 6 whistles on medium flame till the moong lentils are softened well. Once the pressure settles down, remove the lid and stir the dal.
  • If the dal looks thick, then add some water and simmer for 1 to 2 minutes.
  • Add salt. Mix very well and keep aside. Check the taste and if required you can add more salt.
  • In a small pan, heat oil or ghee or butter. First fry the cumin seeds.
  • Next add the garlic and green chili and fry for some seconds. Don't brown the garlic. Switch off the flame.
  • Now add the garam masala powder, red chili powder and asafoetida. Switching off the flame earlier ensures that the spice powders don't get burned.
  • Quickly stir and immediately pour the tempering mixture in the dal.
  • Stir the dal and serve hot moong dal with steamed rice or chapatis.
  • The moong dal tadka tastes better as it is and there is no need to garnish or add coriander leaves to it.
    But if you want you can always garnish with some coriander leaves. For a slight tang you can also squeeze some lemon juice.

Making Moong Dal Fry – Recipe 2

  • Pick and rinse the mung lentils first for a few times in water.
  • Then add the lentils in a 3 litre stove-top pressure cooker along with water and turmeric powder. Stir and pressure cook the lentils for 5 to 6 whistles till the dal is soft and mushy.
  • Mash the moong dal with a spoon.Stir in some salt and add water as required to get the desired consistency. Keep the dal to simmer on a low flame.
  • Heat oil along with the butter on a low heat. Crackle the cumin seeds first.
  • Add onions and fry till light brown.Now add the ginger, garlic, green chilies & dry red chili. Sauté for half a minute.
  • Add the tomatoes and sauté till the tomatoes soften.Add all the red chili powder, garam masala powder, turmeric powder, asafoetida, kasuri methi and coriander leaves.
  • Stir and continue to sauté till oil starts to leave the sides of the masala. Continue to sauté for 1 to 2 minutes more after oil has started to leave the sides.
  • Add this mixture to the simmering dal. Stir and simmer the dal for 2 to 3 minutes or more till the flavors have well blended in the dal and till you get the desired consistency.
  • If you prefer you can add a few drops of lemon juice to the dal. Serve Moong Dal Fry garnished with coriander leaves with steamed rice, cumin rice or even chapati.

Nutrition

Calories: 185kcalCarbohydrates: 22gProtein: 7gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 19mgSodium: 134mgPotassium: 105mgFiber: 5gSugar: 3gVitamin A: 324IUVitamin C: 9mgCalcium: 31mgIron: 2mg
Keyword Moong Dal Recipe (Wholesome & Nutritious)
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Article Categories:
Lentils and legumes

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