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A light, comforting, and protein-packed lentil dish made with yellow moong dal. Tempered with aromatic spices in ghee, this dal is a staple in Indian homes and comes together in under 30 minutes. Perfect with rice or roti.
Pressure Cook the Dal
Prepare the Base Masala
Combine and Simmer
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A light, comforting, and protein-packed lentil dish made with yellow moong dal. Tempered with aromatic spices in ghee, this dal is a staple in Indian homes and comes together in under 30 minutes. Perfect with rice or roti.
This north_indian recipe takes 35 minutes to prepare and yields 4 servings. At 275.54 calories per serving with 13.92g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Final Tempering (Tadka)
Finish and Serve
Add 1 cup of finely chopped spinach along with the tomatoes in Step 2. Simmer until the spinach is wilted before adding the cooked dal.
Add 1/4 teaspoon of garam masala and 1/2 teaspoon of kasuri methi (dried fenugreek leaves) to the dal during the final simmering in Step 3 for a more robust, restaurant-style flavor.
For a Sattvic version, skip the onions and garlic. The dal will still be delicious, relying on the flavors of ginger, tomatoes, and the tadka.
For a richer, creamier texture, stir in 1-2 tablespoons of fresh cream or full-fat coconut milk at the end, after adding the tadka.
Moong dal is an excellent source of plant-based protein, which is essential for muscle repair, building tissues, and overall body function.
Compared to other lentils, yellow moong dal is very light on the stomach and easy to digest, making it a suitable food for all ages, including when recovering from illness.
The high dietary fiber content aids in digestion, promotes satiety which can help with weight management, and helps maintain stable blood sugar levels.
Moong dal is rich in potassium and iron and is low in fat. This combination helps in lowering blood pressure and maintaining healthy cholesterol levels, contributing to cardiovascular wellness.
Yes, Moong Dal Tadka is very healthy. Moong dal is one of the most easily digestible lentils, packed with plant-based protein and dietary fiber. It's low in fat and rich in essential minerals like potassium, magnesium, and iron. This dish supports heart health, aids in weight management, and is great for gut health.
One serving of Moong Dal Tadka (approximately 1 cup or 280g) contains around 250-300 calories. The exact count can vary based on the amount of ghee used and the accompaniments it's served with.
Absolutely. You can cook the soaked dal in a regular pot or saucepan. It will take longer, about 30-40 minutes, for the dal to become soft and mushy. Just add the dal, water, salt, and turmeric to the pot, bring to a boil, then cover and simmer on low heat, stirring occasionally.
Bitterness in dal tadka usually comes from burnt spices in the tempering. This can happen if the ghee is too hot or if spices like red chili powder are added while the heat is still on. Always turn off the flame before adding powdered spices to the hot ghee.
Yes, it's very easy to make this recipe vegan. Simply replace the ghee with a neutral vegetable oil, coconut oil, or any other vegan butter alternative. The rest of the ingredients are already plant-based.