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A classic Bengali lentil dish featuring yellow moong dal dry-roasted to a nutty aroma, then simmered with fragrant spices and green peas. This comforting dal is light, flavorful, and a staple in Bengali cuisine.
For 4 servings
Roast and Wash the Dal
Cook the Dal
Prepare the Tempering (Phoron)
A classic Bengali lentil dish featuring yellow moong dal dry-roasted to a nutty aroma, then simmered with fragrant spices and green peas. This comforting dal is light, flavorful, and a staple in Bengali cuisine.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 258.08 calories per serving with 13.51g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Combine and Simmer
Finish and Serve
You can add small cauliflower florets or diced carrots along with the green peas for extra nutrition and texture. Add them during the simmering stage.
For a different flavor profile, substitute the cumin seeds in the tempering with 1 tsp of Bengali panch phoron (five-spice blend).
For a creamier dal, add 1 tbsp of coconut milk or a finely chopped tomato (added with the ginger) during the tempering stage.
To make this recipe vegan, simply replace the ghee with a neutral vegetable oil or coconut oil.
Moong dal is an excellent source of protein, which is essential for muscle repair, building tissues, and overall body function, making it a great choice for vegetarians and vegans.
This dal is known to be very light and easy to digest. The high fiber content aids in regular bowel movements and helps maintain a healthy gut.
Low in fat and cholesterol, moong dal can contribute to a heart-healthy diet. The fiber and potassium content may also help in managing blood pressure levels.
Being high in protein and fiber, Bhaja Muger Dal can help you feel full and satisfied for longer, reducing overall calorie intake and aiding in weight management goals.
One serving of Bhaja Muger Dal (approximately 1 cup or 275g) contains around 260-280 calories, making it a relatively light and healthy dish.
Yes, it is very healthy. Moong dal is an excellent source of plant-based protein and dietary fiber. It's also low in fat and easy to digest, making it a nutritious part of any meal.
Absolutely. You can cook the roasted and washed dal in a regular pot on the stovetop. It will take longer, around 30-40 minutes, for the lentils to become soft. Just add the same amount of water and simmer with a lid on, stirring occasionally.
Bitterness in moong dal can occur if the dal is over-roasted and burnt. It's important to roast on low-medium heat and stir constantly until it's just light golden brown.
Yes, this dal is very versatile. Diced carrots, cauliflower florets, or even drumsticks can be added. Add them along with the green peas and simmer until they are tender.
Store any leftover dal in an airtight container in the refrigerator for up to 3 days. The dal will thicken upon cooling; you may need to add a little hot water while reheating to adjust the consistency.
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