Moong Mogar
A simple, savory Rajasthani dish of yellow moong lentils cooked with onions, tomatoes, and aromatic spices. This wholesome, protein-rich preparation is naturally gluten-free and comes together quickly for a perfect weekday meal.
For 4 servings
8 steps. 20 minutes total.
- 1
Rinse the yellow moong dal under cool running water until the water runs clear
- a.Soak the dal in 2-3 cups of water for 30 minutes. After soaking, drain all the water completely using a fine-mesh sieve.
- 2
Heat ghee in a heavy-bottomed pan or kadai over medium heat
- a.Once hot, add the cumin seeds and let them sizzle and become fragrant, about 30 seconds. Add the asafoetida and stir for a few seconds.
- 3
Step 3
- a.Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent. Add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
- 4
Step 4
- a.Stir in the chopped tomatoes and cook for 4-5 minutes, until they turn soft and mushy. Add the spice powders: turmeric, red chili powder, coriander powder, and salt. Mix well and cook the masala for 1-2 minutes, until the ghee begins to separate from the mixture.
- 5
Add the drained moong dal to the pan
- a.Gently stir to coat the dal with the masala and sauté for 2 minutes. This step helps in developing a nutty flavor and keeping the grains separate.
- 6
Pour in 2 cups of water and bring the mixture to a rolling boil
- a.Once boiling, reduce the heat to low, cover the pan with a lid, and let it simmer for 10-12 minutes. Check the dal at the 10-minute mark; it should be cooked through but still hold its shape. Avoid overcooking.
- 7
Uncover the pan
- a.If there is any excess water, increase the heat to medium and cook for another 2-3 minutes, stirring gently, until the water evaporates and you achieve a semi-dry consistency. Turn off the heat.
- 8
Stir in the garam masala and fresh lemon juice
- a.Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes before serving. Serve hot with phulka, paratha, or as a side with rice and curry.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1The key to perfect Moong Mogar is the texture. Do not over-soak or overcook the dal, as it can become mushy. The lentils should be tender but distinct.
- 2Sautéing the drained dal in the masala for a couple of minutes before adding water is a crucial step for flavor and texture.
- 3For a more authentic Rajasthani flavor, always use ghee. It adds a rich, nutty aroma that oil cannot replicate.
- 4A final squeeze of lemon juice is essential. It brightens all the flavors and balances the earthiness of the lentils.
- 5If the dal seems too dry after cooking, you can add a splash of hot water and mix gently to reach the desired consistency.
Adapt it for your goals.
With Vegetables
Add 1/2 cup of finely chopped vegetables like carrots, peas, or bell peppers along with the onions for added nutrition and texture.
Spicier VersionSpicier Version
Increase the amount of green chilies and red chili powder, or add a pinch of dried mango powder (amchur) along with garam masala for a tangy kick.
No Onion, No GarlicNo Onion, No Garlic
For a Sattvic version, skip the onion and ginger-garlic paste. The dish will still be flavorful due to the other spices.
Creamier TextureCreamier Texture
For a slightly richer version, stir in 1-2 tablespoons of fresh cream or cashew paste at the end, just before adding the garam masala.
Why this is on our healthy list.
Rich in Plant-Based Protein
Moong dal is one of the best plant-based sources of protein, which is essential for muscle repair, building tissues, and overall body function.
Supports Digestive Health
Being light and easy to digest, moong dal is gentle on the stomach. The high fiber content aids in regular bowel movements and promotes a healthy gut.
Aids in Weight Management
The combination of high protein and fiber helps you feel full for longer, reducing overall calorie intake and supporting weight management goals.
Good for Heart Health
Moong dal is rich in potassium and iron and is low in fat. It helps in lowering blood pressure and cholesterol levels, contributing to a healthy cardiovascular system.
Frequently asked questions
One serving of Moong Mogar (approximately 185g) contains around 280-320 calories. The exact count depends on the amount of ghee used.