non-vegetariansoy-free
rajasthani
Safed Maas, Tawa Paratha and Onion Salad
Creamy, melt-in-mouth Safed Maas with warm parathas. A protein-packed, comforting dinner!
70 min
874 cal
67gProtein
68gCarbs
39gFat
3Recipes
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Protein-packed Moong Mogar – a gut-friendly, aromatic comfort food that's quick to make!
A simple, savory Rajasthani dish of yellow moong lentils cooked with onions, tomatoes, and aromatic spices. This wholesome, protein-rich preparation is naturally gluten-free and comes together quickly for a perfect weekday meal.
Serving size: 1 serving
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Protein-packed Moong Mogar – a gut-friendly, aromatic comfort food that's quick to make!
This rajasthani dish is perfect for snack. With 264.97 calories and 13.49g of protein per serving, it's a healthy, low-fat, high-fiber, low-calorie option for your meal plan.
Rinse the yellow moong dal under cool running water until the water runs clear. Soak the dal in 2-3 cups of water for 30 minutes. After soaking, drain all the water completely using a fine-mesh sieve.
Heat ghee in a heavy-bottomed pan or kadai over medium heat. Once hot, add the cumin seeds and let them sizzle and become fragrant, about 30 seconds. Add the asafoetida and stir for a few seconds.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent. Add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Stir in the chopped tomatoes and cook for 4-5 minutes, until they turn soft and mushy. Add the spice powders: turmeric, red chili powder, coriander powder, and salt. Mix well and cook the masala for 1-2 minutes, until the ghee begins to separate from the mixture.
Add the drained moong dal to the pan. Gently stir to coat the dal with the masala and sauté for 2 minutes. This step helps in developing a nutty flavor and keeping the grains separate.
Pour in 2 cups of water and bring the mixture to a rolling boil. Once boiling, reduce the heat to low, cover the pan with a lid, and let it simmer for 10-12 minutes. Check the dal at the 10-minute mark; it should be cooked through but still hold its shape. Avoid overcooking.
Uncover the pan. If there is any excess water, increase the heat to medium and cook for another 2-3 minutes, stirring gently, until the water evaporates and you achieve a semi-dry consistency. Turn off the heat.
Stir in the garam masala and fresh lemon juice. Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes before serving. Serve hot with phulka, paratha, or as a side with rice and curry.