Bhaja Moong Dal
A quintessential Bengali comfort food, this dal gets its unique nutty aroma from dry-roasting yellow lentils. Lightly spiced and finished with a dollop of ghee, it's the perfect companion to steamed rice.
For 4 servings
Roast and Wash the Dal
- Place a heavy-bottomed pan or kadai on low-medium heat. Add the moong dal.
- Dry roast the dal, stirring continuously for 4-5 minutes, until it turns a light golden brown and releases a pleasant, nutty aroma. Be careful not to burn it.
- Remove the roasted dal from the pan and let it cool slightly. Wash it thoroughly under running water until the water runs clear.
Pressure Cook the Dal
- Transfer the washed dal to a pressure cooker. Add 4 cups of water, turmeric powder, and salt.
- Stir well, secure the lid, and place the cooker on medium heat.
- Cook for 2-3 whistles (approximately 10-12 minutes). The dal should be soft and cooked through but still retain some texture.
- Turn off the heat and allow the pressure to release naturally.
Prepare the Tempering (Phoron)
- While the pressure is releasing, heat ghee in a small pan (tadka pan) over medium heat.
- Once the ghee is hot, add the bay leaf, dried red chilies, and cumin seeds. Allow them to sizzle and become fragrant, which should take about 30 seconds.
- Add the grated ginger and slit green chilies. Sauté for another 30-40 seconds until the raw smell of ginger dissipates.
Combine, Simmer, and Serve
- Carefully open the pressure cooker lid once the pressure has fully released.
- Pour the hot tempering directly into the cooked dal. Be cautious as it will splutter.
- Add the sugar and stir gently to combine all the ingredients.
- Place the cooker back on low heat (without the lid) and let the dal simmer for 3-4 minutes for the flavors to meld together.
- Check the consistency. If it's too thick for your liking, add a little hot water and mix. Adjust salt if needed.
- Garnish with freshly chopped coriander leaves and serve hot with steamed rice.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Roasting the dal on low-medium heat is the most crucial step. Rushing this can burn the dal, resulting in a bitter taste.
- 2Do not overcook the dal. Bhaja Moong Dal is best when the lentils are cooked but not completely mushy, retaining a slight bite.
- 3The small amount of sugar is characteristic of Bengali cuisine; it enhances the other flavors without making the dish sweet.
- 4For the most authentic flavor, use mustard oil for tempering instead of ghee, or a mix of both.
- 5If you don't own a pressure cooker, you can cook the dal in a covered pot. It will take longer, about 35-45 minutes, and you may need to add more water.
- 6The dal will thicken as it cools. Add a splash of hot water when reheating to restore its original consistency.
Adapt it for your goals.
Add Vegetables
Add green peas (matar) or small cauliflower florets to the pressure cooker along with the dal for a more wholesome version.
Tomato VersionTomato Version
Sauté one finely chopped tomato in the tempering after the ginger until it becomes soft, then add it to the dal for a tangy twist.
Creamier TextureCreamier Texture
For a slightly creamier dal, lightly mash it with the back of a ladle after pressure cooking and before adding the tempering.
Vegan VersionVegan Version
Replace ghee with a neutral vegetable oil or coconut oil to make the recipe completely vegan.
Why this is on our healthy list.
Rich in Plant-Based Protein
Moong dal is one of the best plant-based sources of protein, which is essential for muscle repair, cell generation, and overall body function.
Excellent for Digestion
Being light and easy to digest, moong dal is gentle on the stomach. The high fiber content aids in regular bowel movements and promotes a healthy gut.
Packed with Nutrients
This dal is a good source of essential minerals like potassium, magnesium, iron, and copper, along with folate and B vitamins, which contribute to overall health.
Supports Heart Health
The fiber and potassium in moong dal can help manage blood pressure and cholesterol levels, contributing to a healthier cardiovascular system.
Frequently asked questions
One serving of Bhaja Moong Dal (approximately 1 cup or 245g) contains around 240-260 calories, making it a light yet satisfying dish. The exact count can vary based on the amount of ghee used.