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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
Rinse the yellow moong dal under cool running water until the water runs clear. Soak the dal in 2-3 cups of water for 30 minutes. After soaking, drain all the water completely using a fine-mesh sieve.
Heat ghee in a heavy-bottomed pan or kadai over medium heat. 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.
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.
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.
Add the drained moong dal to the pan. 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.
Pour in 2 cups of water and bring the mixture to a rolling boil. 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.
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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.
This rajasthani recipe takes 30 minutes to prepare and yields 4 servings. At 268.54 calories per serving with 13.61g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Uncover the pan. 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.
Stir in the garam masala and fresh lemon juice. 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.
Add 1/2 cup of finely chopped vegetables like carrots, peas, or bell peppers along with the onions for added nutrition and texture.
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.
For a Sattvic version, skip the onion and ginger-garlic paste. The dish will still be flavorful due to the other spices.
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.
Moong dal is one of the best plant-based sources of protein, which is essential for muscle repair, building tissues, and overall body function.
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.
The combination of high protein and fiber helps you feel full for longer, reducing overall calorie intake and supporting weight management goals.
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.
One serving of Moong Mogar (approximately 185g) contains around 280-320 calories. The exact count depends on the amount of ghee used.
Yes, Moong Mogar is very healthy. It is an excellent source of plant-based protein, dietary fiber, and essential minerals. It's light on the stomach, easy to digest, and naturally gluten-free, making it a nutritious meal choice.
The most common reasons for mushy dal are over-soaking or overcooking. Soaking for just 30 minutes is sufficient. Also, cook on a low flame and start checking for doneness after 10 minutes to ensure the lentils remain separate.
Yes, you can. Follow the steps until adding water and dal. In a pressure cooker, cook for just 1 whistle on medium heat. Let the pressure release naturally. Using a pressure cooker increases the risk of the dal becoming mushy, so be careful with the cooking time.
Moong Mogar pairs beautifully with Indian flatbreads like roti, phulka, or paratha. It can also be served as a dry side dish alongside a meal of rice and a gravy-based curry like Kadhi or Dal Tadka.
You can store leftover Moong Mogar in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in a pan, adding a splash of water if it seems too dry.