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A nutritious and simple dal made with yellow lentils and fresh moringa leaves. This comforting dish is gently spiced and perfect with hot rice or roti, making it a wholesome, everyday meal.
For 4 servings
Prepare the ingredients. Rinse the moong dal thoroughly under running water until the water runs clear. Soak it in fresh water for 30 minutes. While the dal soaks, wash the moringa leaves well and separate them from the stems. Discard any thick stems.
Pressure cook the dal. Drain the soaked dal and add it to a pressure cooker. Add the cleaned moringa leaves, chopped tomato, turmeric powder, red chili powder, salt, and 4 cups of water. Stir everything to combine.
Cook until soft. Secure the lid of the pressure cooker and cook on medium heat for 3-4 whistles, which should take about 15 minutes. After the whistles, turn off the heat and allow the pressure to release naturally.
Check consistency. Once the pressure has fully released, open the cooker. Use a whisk or a spoon to gently mash the dal to achieve a creamy, uniform consistency. If the dal seems too thick, add a little hot water and mix well.
Prepare the tempering (Tadka). Heat ghee in a small pan (tadka pan) over medium heat. Once hot, add the mustard seeds and let them splutter. Then, add the cumin seeds, asafoetida, and dried red chilies. Sauté for 30 seconds until fragrant.
Sauté aromatics. Add the finely chopped onion, minced garlic, grated ginger, and slit green chilies to the pan. Sauté for 5-7 minutes, stirring occasionally, until the onions are soft and golden brown.
A nutritious and simple dal made with yellow lentils and fresh moringa leaves. This comforting dish is gently spiced and perfect with hot rice or roti, making it a wholesome, everyday meal.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 277.23 calories per serving with 14.51g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Combine and simmer. Pour the hot tempering over the cooked dal in the pressure cooker. Stir well to combine. Place the cooker back on low heat and let the dal simmer for 2-3 minutes to allow the flavors to meld together.
Finish and serve. Turn off the heat and stir in the fresh lemon juice. Garnish with fresh coriander if desired. Serve the Munga Saag Dal hot with steamed rice, jeera rice, or roti.
To make this recipe vegan, simply replace the ghee with a neutral vegetable oil or coconut oil for the tempering.
You can make this dish with toor dal (arhar dal) or a mix of moong and masoor dal for a different texture and flavor profile.
If moringa leaves are unavailable, you can substitute them with fresh spinach (palak) or fenugreek leaves (methi). Adjust cooking time as needed.
For extra nutrition, add finely chopped vegetables like carrots, bottle gourd (lauki), or zucchini to the dal while pressure cooking.
Moong dal is an excellent source of vegetarian protein, which is essential for muscle repair, growth, and overall body function.
Moringa leaves are packed with vitamins A, C, and E, as well as calcium, potassium, and iron, making this dish incredibly nutritious and beneficial for immunity and bone health.
The high fiber content from both dal and moringa leaves promotes healthy digestion and regular bowel movements. Spices like asafoetida and ginger also help prevent bloating.
The combination of antioxidants from moringa, anti-inflammatory properties of turmeric, and immune-boosting compounds in garlic and ginger helps strengthen the body's natural defenses.
Yes, Munga Saag Dal is extremely healthy. It's a fantastic source of plant-based protein from moong dal and is packed with vitamins, minerals, and antioxidants from moringa leaves, which are considered a superfood. It's also high in fiber, aiding digestion.
One serving of Munga Saag Dal (approximately 1 cup or 350g) contains around 250-300 calories. The exact count can vary based on the amount of ghee or oil used.
Absolutely. You can cook the dal in a regular pot or saucepan. It will take longer, about 35-45 minutes, for the dal to become soft and mushy. Just add the same ingredients and cook covered, stirring occasionally, until done.
Bitterness in moringa leaves can come from two main sources: using mature, older leaves instead of tender ones, or overcooking them. Always choose fresh, young leaves and avoid cooking them for too long.
Yes, you can. If using frozen moringa, add it directly to the pressure cooker without thawing. If using dried moringa powder, use about 2-3 tablespoons and add it along with the other spices to the dal before cooking.
Munga Saag Dal can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen overnight. Reheat thoroughly before serving, adding a little water if it has thickened too much.
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