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Gut-friendly Green Moong Dal with rice - a light, protein-packed homestyle meal that feels so good!
A wholesome and comforting North Indian curry made with whole green gram lentils. This protein-packed dal is simply spiced and pairs perfectly with hot rotis or steamed rice for a nourishing everyday meal.
Serving size: 1 cup
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Gut-friendly Green Moong Dal with rice - a light, protein-packed homestyle meal that feels so good!
This north_indian dish is perfect for dinner. With 539.69 calories and 18.79g of protein per serving, it's a low-fat, high-fiber option for your meal plan.
Rinse the whole green moong dal under running water until the water runs clear. Soak the dal in 3-4 cups of fresh water for at least 30 minutes to an hour. This helps in faster cooking and better digestion. Drain the soaking water completely before cooking.
Transfer the soaked and drained dal to a pressure cooker. Add 4 cups of water, turmeric powder, and 1 teaspoon of salt. Stir well. Secure the lid and pressure cook on medium heat for 4-5 whistles (about 15-20 minutes). Allow the pressure to release naturally.
While the dal is cooking, prepare the tempering (tadka). Heat ghee in a separate pan or kadai over medium heat. Once hot, add the cumin seeds and hing. Let them sizzle for about 30 seconds until fragrant.
Add the finely chopped onion and sauté for 5-6 minutes until it becomes soft and translucent. Then, add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Stir in the finely chopped tomatoes. Cook for 4-5 minutes, stirring occasionally, until the tomatoes turn soft and mushy, and you see oil separating from the masala at the edges.
Add the spice powders: red chili powder and coriander powder, along with the remaining 1/4 teaspoon of salt. Mix well and cook for one minute, allowing the spices to bloom.
Once the pressure has released from the cooker, open the lid. The dal should be soft and cooked through. Gently mash some of the dal against the side of the cooker with a ladle to create a creamier consistency. Pour the prepared tempering into the cooked dal and stir to combine.
Bring the dal to a gentle simmer over low-medium heat and let it cook for 3-5 minutes for the flavors to meld together. If the dal seems too thick, add a splash of hot water to reach your desired consistency. Turn off the heat.
Finally, stir in the garam masala and fresh lemon juice. Garnish with freshly chopped coriander leaves. Serve hot with steamed rice, jeera rice, or roti.
Serving size: 1 cup
Rinse and Soak the Rice (35 minutes)
Cook the Rice (15 minutes)
Rest and Fluff (10 minutes)
