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A classic Bengali comfort food, this dal gets its unique nutty aroma from dry-roasted yellow lentils. Tempered with fragrant spices in ghee, it has a delightful sweet and savory flavor that pairs perfectly with steamed rice.
Roast the Dal: Place the yellow moong dal in a heavy-bottomed pan or kadai. Dry roast on low to medium heat for 5-7 minutes, stirring continuously. The dal will turn fragrant and change to a light golden-brown color. Do not let it burn. This step is crucial for the authentic nutty flavor.
Cook the Dal: Once roasted, remove the dal from the pan and let it cool slightly. Wash it thoroughly under running water. Transfer the washed dal to a pressure cooker. Add 4 cups of water, salt, and turmeric powder. Secure the lid and pressure cook on medium heat for 3 whistles (about 10-12 minutes). Let the pressure release naturally.
Prepare the Tempering (Tarka): While the pressure releases, 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. Let them sizzle for about 30 seconds until the cumin seeds splutter and become aromatic.
Combine and Simmer: Add the grated ginger and slit green chilies to the tempering pan. Sauté for another 30-40 seconds until the raw smell of ginger disappears. Immediately pour this hot tempering over the cooked dal in the pressure cooker. Be careful as it will splutter.
Final Touches: Add the sugar to the dal and stir everything together gently. Place the cooker back on low heat (without the lid) and let the dal simmer for 2-3 minutes for the flavors to meld. Check the consistency; if it's too thick, add a little hot water. Garnish with fresh coriander leaves and serve hot.
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A classic Bengali comfort food, this dal gets its unique nutty aroma from dry-roasted yellow lentils. Tempered with fragrant spices in ghee, it has a delightful sweet and savory flavor that pairs perfectly with steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 242.66 calories per serving with 12.53g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add 1/2 cup of green peas or diced carrots along with the dal before pressure cooking for a more wholesome version.
For a richer taste, add one chopped tomato to the dal before pressure cooking. This adds a slight tanginess.
For a coastal Bengali flavor, stir in 2 tablespoons of freshly grated coconut along with the sugar and simmer for a couple of minutes.
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.
Being light and easy to digest, moong dal is gentle on the stomach. The soluble fiber content helps regulate bowel movements, prevent constipation, and promote a healthy gut microbiome.
This dal is naturally low in saturated fat and cholesterol. It contains potassium and magnesium, which can help maintain healthy blood pressure levels and support cardiovascular function.
It provides essential micronutrients like iron, potassium, magnesium, copper, and various B vitamins, which are vital for energy production, red blood cell formation, and overall well-being.
Yes, it is very healthy. Moong dal is a great source of plant-based protein, dietary fiber, and essential nutrients. It's light, easy to digest, and low in fat, making it an excellent choice for a balanced meal.
One serving of this Moong Dal (approximately 1 cup or 265g) contains around 220-250 calories, depending on the amount of ghee used. It's a relatively low-calorie and nutrient-dense dish.
Absolutely. After roasting and washing, cook the dal in a deep pot with 5-6 cups of water. Bring to a boil, then reduce the heat, cover, and simmer for 30-40 minutes or until the lentils are soft. You may need to add more hot water during cooking.
Bitterness in moong dal is almost always caused by burning the lentils during the roasting step. It's crucial to roast on low heat and stir constantly to ensure they turn golden brown, not dark brown or black.
You can store leftover dal in an airtight container in the refrigerator for up to 2-3 days. It tends to thicken upon cooling, so add a little hot water while reheating.