Green Moong Dal Recipe - Kerala Food Channel

Green Moong Dal Recipe: How to make Green Moong Dal?

ByFood & Recipes Channel

Green moong dal, also known as whole mung beans, is a versatile and nutritious legume that is a staple in Indian cuisine. This dish features the earthy flavors of green moong dal, paired with aromatic spices for a delightful experience. The dal has a mildly nutty taste and a creamy texture when cooked, making it not only delicious but also comforting. Packed with protein and fiber, this dish is not just filling but also supports a healthy lifestyle. It can be prepared in under 30 minutes, making it perfect for busy weeknights or quick meals.

Ingredients

To make this delicious Green Moong Dal, you will need the following ingredients:

For the Dal

  • 1 cup green moong dal (whole mung beans)
  • 4 cups water (for cooking the dal)
  • 1 tablespoon ghee or vegetable oil (for a vegan option)
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 large onion, finely chopped
  • 2 cloves garlic, minced
  • 1-inch piece ginger, grated
  • 2 green chilies, slit lengthwise (adjust to taste)
  • 1 medium tomato, chopped
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon coriander powder
  • 1 teaspoon garam masala
  • Salt, to taste
  • Fresh coriander leaves, chopped (for garnish)
  • Juice of half a lemon (optional)

For Serving

  • Cooked basmati rice or roti (Indian flatbread)
  • Yogurt or raita (optional)
  • Pickles or papad (Indian crispy snacks)

Instructions

Step 1: Preparing the Moong Dal

  1. Rinse the dal: Place the green moong dal in a fine-mesh strainer and rinse it under cold running water until the water runs clear. This helps to remove any impurities and excess starch, which can make the dish slimy.
  2. Soak (optional): While not necessary for whole moong dal, soaking it for 15-20 minutes can help reduce cooking time. If you choose to soak it, drain and rinse again before cooking.
  3. Cook the dal: In a large pot, combine the rinsed green moong dal with 4 cups of water. Bring it to a boil over medium-high heat.

Step 2: Cooking the Dal

  1. Simmer: Once it reaches a boil, reduce the heat to low and let it simmer uncovered for about 15-20 minutes, or until the dal is tender but holds its shape. Stir occasionally to prevent sticking, and add more water if needed to maintain a soupy consistency.

Step 3: Tempering the Spices

  1. Prepare the tempering: In a separate small pan, heat 1 tablespoon of ghee or oil over medium heat.
  2. Add mustard seeds: Once the oil is hot, add the mustard seeds. Let them splutter for a few seconds.
  3. Add cumin seeds: Next, add the cumin seeds and fry for about 30 seconds until fragrant.
  4. Sauté onions: Add the finely chopped onions to the pan and sauté until they are golden brown, about 3-4 minutes.
  5. Add garlic, ginger, and chilies: Stir in the minced garlic, grated ginger, and slit green chilies. Cook for another minute until the raw smell disappears.
  6. Mix in the tomatoes: Add the chopped tomatoes and cook until they are soft and mushy, about 3-4 minutes.

Step 4: Combining and Flavoring

  1. Spice it up: Stir in the turmeric powder, coriander powder, and salt. Mix well for about 1-2 minutes until the spices are well incorporated.
  2. Combine dal and tempering: Once the dal is cooked, add the onion-tomato-spice mixture to the pot of dal. Stir gently to combine everything.
  3. Add garam masala: Sprinkle the garam masala over the dal and mix well. Let it simmer for an additional 2-3 minutes to allow the flavors to meld. If the dal is too thick, you can add a splash of water to adjust the consistency.

Step 5: Final Touches

  1. Garnish: Turn off the heat and garnish with freshly chopped coriander leaves. If desired, squeeze in the juice of half a lemon for a refreshing zing.

Serving Suggestions

This Green Moong Dal can be served in various delightful ways:

  • With Rice: Serve it hot over a bed of steamed basmati rice, allowing the creamy dal to soak into the grains.
  • With Roti: Pair it with soft, warm roti or naan for a traditional meal.
  • Accompaniments: A side of yogurt or raita can add a cooling balance to the spices. Complement your meal with some tangy pickles or crunchy papad for an added texture.

Nutritional Information

Green moong dal is renowned for its numerous health benefits:

  • High in Protein: Provides about 24 grams of protein per 100 grams, making it an excellent meat substitute for vegetarians and vegans.
  • Rich in Fiber: Helps maintain digestive health and promotes satiety, aiding in weight management.
  • Low in Calories: A nutrient-dense option that is low in calories yet filling, making it perfect for weight watchers.
  • Packed with Vitamins: Contains essential vitamins and minerals such as folate, magnesium, and potassium that are important for overall health.

Conclusion

Green Moong Dal is not just a dish; it’s a celebration of flavors and nutrients that can be relished by everyone, from novice cooks to seasoned chefs. Its ease of preparation, wholesome ingredients, and adaptability make it a must-try in any kitchen. Whether enjoyed on its own or as part of a larger feast, this dal is a true comfort food that nourishes the body and warms the heart.

So gather your ingredients, follow these simple steps, and enjoy a bowl of warm, delicious Green Moong Dal in less than 30 minutes. Your taste buds will thank you!

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