Moong dal or split green gram is generally considered as healthy eating. It has a very good reason. Be it raw as a green salad or cooked as dal, the green gram comes with its tasty baggage of nutrients and flavors.
The moong dal is easy to make and scores high on nutrition and taste scales as well.
You can make it in a jiffy whenever you want because it’s really quick to whip and with a few tweaks condiment here and there. It is even easier make it taste different every time by adding one or two ingredients like finely bell peppers or methi leaves.
Cook up a delicious moong dal dish with the following recipe.
- Prep Time15 min
- Cook Time25 min
- Total Time40 min
- Yield1 Serving Bowl
- Serving Size450 g
- Energy245 cal
Ingredients
- GARAM MASALA
- 1 cinnamon stick, (approximately 5cm/2 inches long)
- 10 cloves
- 5 green cardamom pods
- MOONG DAAL
- 310g of split yellow moong lentils, without the husk
- 2 garlic cloves, thinly sliced
- 1/2 tsp ground turmeric
- 2 tsp ghee, or vegetable oil mixed with 1 tsp butter
- 1 tsp cumin seeds
- 2 dried red chillies
- 3 curry leaves, optional
- 1 tbsp of coriander, chopped
- 1 green chilli, chopped
- 1/2 tsp garam masala
- 1 handful of red onion, sliced and deep-fried until crispy
- salt
Method
1
- Place the lentils in a saucepan and pour in enough water to cover.
- Add 1 sliced garlic clove and the turmeric and mix well.
- Bring the lentils to the boil and cook over a medium heat for 12–15 minutes.
- Keep stirring occasionally until the lentils are cooked through.
- Meanwhile make the garam masala.
- Place all of the ingredients in a spice grinder and grind to a powder.
- Store in an airtight jar for up to 3 months
- Using the back of a spoon, mash the lentils then pour into a serving dish and add salt to taste
- Heat the ghee, oil and butter in a small frying pan or tarka pan over a medium heat.
- When hot, add the cumin and allow to splutter for 30 seconds.
- Add the rest of the garlic and allow to brown a little.
- Add the red chillies for a few seconds.
- Add the curry leaves for just a second.
- Quickly pour over the daal, then garnish with chopped coriander, chilli, 1/2 tsp of the garam masala and crispy fried onions.
- Eat hot with bread or rice as an accompaniment.
- 4 servings per container
- Serving Size450 g
- Amount per serving
- Calories245
- % Daily Value*
- Total Fat2 g2.56%
- Saturated Fat1 g5%
- Trans Fat0 g
- Polyunsaturated Fat0 g
- Monounsaturated Fat0 g
- Cholesterol5 mg1.67%
- Sodium215 mg9.35%
- Total Carbohydrate2 g0.73%
- Dietary Fiber5 g17.86%
- Total Sugars10 g
- Protein34 g68%
- Calcium3 mg0.23%
- Iron5 mg27.78%