Moong Dal

Moong Dal

Moong Dal Recipe

A weight watchers “must have”

Here is a lentil famous for its light-to-digest and fast-to-cook qualities. Lentils are generally whole beans of a particular lentil family. The split version of these lentils is called Dal. Moong dal is split green gram or mung bean. In its split form it is now a white and green lentil that cooks fast, is tasty and easy on the digestion.

Skinned and polished moong dal is yellow in colour and retains all its good qualities. Taste wise the green split moong dal is different from its yellow variant.

A variety of flavours

Moong dal can be made in many different ways. The whole bean can be soaked, drained and wrapped in a damp cloth for sprouting. Sprouted whole moong dal makes a delicious salad with a light traditional dressing.

The split green version and the yellow version can be used to make a rice-based dish called “Khichdi” pronounced “Kedgeree” by some. It is full of nutrition and very light to digest. In fact, it is one of the first solid foods that is given to babies when they begin their weaning off process.

Moong dal has a slightly earthy nutty taste to it. All its goodness is enhanced by the seasoning and tempering that goes in to its cooking process.

A Great Companion to any meal

Moong dal is a versatile dish that can complement any menu and any meal. Different types of seasoning give it a different texture, taste and colour. It goes well with both rice and chapatis. A nice side of sliced onions and green chillies gives it a nice spicy touch.

Moong Dal

Getting started

Wash and soak your moong dal prior to cooking. It needs soaking for about 10-15 minutes. You have an option of making a zingy spicy slightly thick in consistency dal or you can make its slightly soupy variant. The thick dal goes best with hot tandoori rotis and chapatis. The soupy one tastes best with rice. You can modify the recipe given below to suit your requirement.

Servings 3

Ingredients

What do you need?

  • 2 measures yellow moong dal
  • 3 measures water
  • Pinch asafoetida powder or hing
  • Pinch turmeric powder
  • ½ teaspoon oil

Soak your dal for 15 minutes in water. Don’t throw away the water. Add the turmeric, oil and asafoetida powder to it. Put it all in a pressure cooker and cook for not more than 2 whistles or 3 minutes of pressure cooking time.

  • Once done, set aside and prepare for the tempering.

Ingredients for Tempering

You need…

  • 1 onion cut fine
  • 1 tomato chopped, and optional to the dish
  • 1 or 2 flakes of garlic chopped or grated (adjust as per your taste, take 3 if you like garlic)
  • ¼ teaspoon turmeric powder
  • ¼ teaspoon asafoetida powder
  • ½ teaspoon red chilli powder (increase or decrease as per your taste)
  • 6-8 curry leaves
  • ½ teaspoon cumin seeds
  • 2 finely chopped green chillies
  • Pinch sugar
  • Salt to taste
  • 2 tablespoons finely chopped green coriander
  • 2 tablespoons cooking oil or ghee

How to make

Step by step process

  1. Take a wok or big saucepan, one that will accommodate the quantity of Moong Dal that you are making.  

  2. Pour in the oil and put on a medium flame.

  3. Add cumin seeds and wait for it to crackle. Crackling cumin seeds means that the oil is now ready to use and it at the right temperature. 

  4. Add curry leaves, asafoetida powder and turmeric powder. Let fry for a minute.

  5. Add garlic and onions, fry again. Add tomato and green chillies, fry for a full 2 minutes. Add sugar and mix well. 

  6. Now add your pre-cooked Moong Dal to the whole seasoning. 

  7. Add salt as per your taste and stir it in well. Add water as per your requirement.

  8. If you are making it to go with rice, then add water to make it soupy but not watery else your dal will taste flat and bland. 

  9. If chapatis are on your menu then don’t add water. Keep it slightly thick.

  10. Stir well and bring to a boil. Take your Moong Dal off the flame and pour into a serving bowl, garnish with green coriander. 

  11. You may sprinkle some lime juice on it if you like a stronger tangy flavour. 

  12. Serve hot with chapatis or rice.

Notes

  1. Moong dal needs soaking else it will be crunchy to eat. Tomato is an optional ingredient, some like its flavour, some don’t.
  2. Water must be added carefully if you are making the soup style variant. Too much will spoil the flavours of the tempering.
  3. All the cooing must be done on a medium flame. Increase heat only when frying with continuous stirring. Increase heat right at the end to bring the dal to a boil. Be careful you don’t burn the powders.

Nutritive values

  • Moong dal is a rich source of proteins and fibre for vegetarians. Yellow moong dal is a dieter’s delight as it is low in fat and rich in essential nutrients. It is light and easy to digest yet it does not make you feel hungry too quickly.
  • Given below are some nutritive values for raw yellow moong dal. These are approximate figures and actuals would depend on the quantities of oil and other ingredients you would use in your cooking.

50 grams of Raw Yellow Moong Dal would contain approximately

  1. Calories 180
  2. Sodium 15 mg
  3. Total Fat 1 g
  4. Total Carbs 31 g
  5. Dietary Fibre 5 g
  6. Sugars 1 g
  7. Protein 13 g
  8. Vitamin A 2%
  9. Calcium 2%
  10. Iron 10%

Moong Dal is a healthy tasty alternative to Meat Protein. It has many beneficial qualities which make it the perfect food for weight loss. It has zero fats and zero cholesterol, and the amino acids are great for building immunity. Being a light dal, there is no problem of bloating or flatulence as with some other heavier to digest lentils. Its low glycaemic index means it is good for people with diabetes also.

Enjoy your Moong Dal and reap its benefits.

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