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A light, comforting Bengali lentil soup made with unroasted yellow moong dal. Its simple tempering of nigella seeds and green chilies makes it a perfect, soulful dish to pair with steamed rice.
Cook the Dal
Prepare the Tempering (Phoron)
Combine and Simmer
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A light, comforting Bengali lentil soup made with unroasted yellow moong dal. Its simple tempering of nigella seeds and green chilies makes it a perfect, soulful dish to pair with steamed rice.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 230.04 calories per serving with 12.55g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish and Serve
For a more wholesome dal, you can add diced vegetables like carrots, peas, or cauliflower florets along with the dal while it cooks.
You can vary the tempering by using panch phoron (Bengali five-spice blend) instead of just nigella seeds for a more complex flavor profile.
Squeeze a wedge of lime or gondhoraj lebu (a fragrant Bengali lime) just before serving for a fresh, zesty finish.
Moong dal is one of the best plant-based sources of protein, which is essential for muscle repair, building tissues, and overall body function.
High in dietary fiber, this dal aids in digestion, promotes gut health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness, which can help with weight management.
Compared to other lentils, moong dal is very light on the stomach and easy to digest, making it an ideal food for all ages, including when recovering from illness.
This dal is a good source of essential minerals like potassium, magnesium, iron, and copper, as well as B vitamins, which are vital for energy production and cardiovascular health.
'Kancha' is a Bengali word that means 'raw' or 'uncooked'. In this context, it refers to the moong dal being used in its raw, unroasted form, which gives the dish its unique, light, and subtle flavor, distinct from other moong dal preparations where the lentils are often roasted first.
Yes, it is very healthy. Moong dal is an excellent source of plant-based protein, dietary fiber, and essential minerals. This recipe is light, easy to digest, low in fat, and uses minimal spices, making it a nutritious and comforting meal.
One serving (approximately 1 cup) of Kancha Moong Dal contains around 225-240 calories, depending on the amount of oil used. It's a low-calorie dish packed with nutrients.
Absolutely. You can cook the dal in a regular pot on the stovetop. It will take longer, about 20-25 minutes of simmering, until the lentils are completely soft. Soaking the dal for 30 minutes beforehand can help speed up the cooking time in a pot.
If your dal is too thin, simply simmer it uncovered for a few more minutes. The excess water will evaporate, and the dal will thicken to your desired consistency.
This dal is traditionally served with hot steamed rice ('gorom bhaat'). It pairs wonderfully with a side of 'bhaja' (pan-fried vegetables like potato or eggplant), a dollop of ghee, and a squeeze of lime.