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A protein-packed twist on a classic comfort food! Wholesome green moong dal is finished with a rich, spicy scrambled egg tempering for a hearty and unique main course. Perfect with hot rotis or rice.
For 4 servings
Prepare the Dal: Rinse the whole green moong dal under running water until the water runs clear. Soak it in ample water for at least 4 hours, or preferably overnight. Drain the soaking water before cooking.
Pressure Cook the Dal: In a pressure cooker, combine the drained dal, 3 cups of fresh water, turmeric powder, and 1 teaspoon of salt. Secure the lid and pressure cook on medium heat for 4-5 whistles. Turn off the heat and allow the pressure to release naturally. This should take about 15-20 minutes.
Prepare the Tadka Base: While the dal cooks, heat ghee in a separate pan or kadai over medium heat. Once hot, add the cumin seeds. When they begin to splutter, add the asafoetida.
Sauté the Aromatics: Add the finely chopped onions to the pan and sauté for 3-4 minutes until they become soft and translucent. Add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Cook the Masala: Add the chopped tomatoes and the remaining 0.5 teaspoon of salt. Cook for 5-6 minutes, stirring occasionally, until the tomatoes break down and become mushy. Now, add the red chili powder and coriander powder. Stir well and cook the masala for 2-3 minutes until you see the ghee separating at the edges.
Scramble the Eggs: In a small bowl, whisk the 3 eggs. Reduce the pan's heat to low. Push the onion-tomato masala to one side of the pan. Pour the whisked eggs into the empty space. Let them set for 30-40 seconds, then gently scramble. When the eggs are about 80% cooked, mix them thoroughly with the masala.
A protein-packed twist on a classic comfort food! Wholesome green moong dal is finished with a rich, spicy scrambled egg tempering for a hearty and unique main course. Perfect with hot rotis or rice.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 363.03 calories per serving with 18.81g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Finish the Tadka: Sprinkle the garam masala and crushed kasuri methi over the egg masala mixture. Mix well and cook for one final minute. Your egg tadka is now ready.
Combine and Serve: Open the pressure cooker. The dal should be soft but still hold its shape. Gently mash a few dal lentils with the back of a spoon for a thicker consistency. Pour the hot egg tadka into the cooked dal and stir gently to combine. Garnish with fresh coriander leaves and serve hot with roti, paratha, or steamed rice.
Replace the eggs with 200g of crumbled firm tofu or paneer. Sauté the tofu/paneer with the masala until lightly browned before adding it to the dal. Use oil instead of ghee.
Increase the number of green chilies to 3-4 or add 1/4 teaspoon of black pepper powder along with the garam masala for extra heat.
This recipe also works well with whole brown lentils (sabut masoor dal). Adjust the pressure cooking time accordingly, as masoor dal cooks slightly faster.
Add 1/2 cup of chopped carrots or spinach to the dal while pressure cooking for added nutrition and texture.
Combining lentils and eggs creates a complete protein profile, essential for muscle repair, growth, and overall body function.
Whole green moong dal is rich in fiber, which promotes healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, aiding in weight management.
This dish is a good source of essential nutrients like iron for blood health, potassium for heart function, and B-vitamins for energy metabolism.
The complex carbohydrates from the dal provide a slow and steady release of energy, preventing sudden spikes and crashes in blood sugar levels.
One serving of Green Moong Dal with Egg Tadka contains approximately 360-380 calories, making it a substantial and balanced meal.
Yes, it is a very healthy dish. It's an excellent source of protein from both the lentils and eggs, high in dietary fiber which aids digestion, and packed with essential vitamins and minerals like iron, potassium, and folate.
Absolutely. You can cook the soaked dal in a deep pot or saucepan. It will take longer, about 45-60 minutes, for the dal to become tender. Add more water as needed during the cooking process.
Yes, you can use split green moong dal (chilka moong) or yellow moong dal (dhuli moong). However, they cook much faster. You will only need to pressure cook for 1-2 whistles or boil in a pot for about 15-20 minutes.
You can store leftovers in an airtight container in the refrigerator for up to 2-3 days. The dal will thicken upon cooling; you may need to add a little water while reheating.
Yes, you can prepare the egg tadka and store it separately in the fridge for a day. Cook the dal fresh and add the pre-made tadka just before serving for the best taste and texture.
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