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A comforting and wholesome Tamil Nadu dish made from mashed moong dal. It's lightly spiced, incredibly nutritious, and pairs perfectly with steamed rice for a simple, soulful meal.
Pressure Cook the Dal
Prepare the Tempering (Tadka)
Sauté the Aromatics
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A comforting and wholesome Tamil Nadu dish made from mashed moong dal. It's lightly spiced, incredibly nutritious, and pairs perfectly with steamed rice for a simple, soulful meal.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 281.92 calories per serving with 14.31g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine and Simmer
Garnish and Serve
Add 1 cup of chopped spinach (palak) or amaranth leaves (thandu keerai) along with the tomatoes and cook until wilted before adding the dal. This variation is called Keerai Kadaiyal.
Increase the number of green chilies to 3-4 or add 1/2 teaspoon of red chili powder along with the turmeric powder for extra heat.
For a richer flavor and creamier texture, add 2 tablespoons of freshly grated coconut during the last 2 minutes of simmering.
For a sattvic version suitable for fasting or specific dietary preferences, you can skip the onion and garlic. The dish will still be flavorful from the other spices.
Moong dal is an excellent source of protein, crucial for building and repairing tissues, making enzymes, and supporting overall body function.
High in dietary fiber, this dal aids in digestion, prevents constipation, and supports a healthy gut microbiome. It is known to be light on the stomach and easy to digest.
This dish is low in saturated fat and cholesterol. The potassium and magnesium in moong dal can help regulate blood pressure, contributing to cardiovascular wellness.
Being low in calories but high in protein and fiber, Pasi Payaru Kadaiyal helps you feel full and satisfied for longer, which can help prevent overeating and support weight management goals.
Yes, it's very healthy. It is an excellent source of plant-based protein and dietary fiber, low in fat, and packed with essential vitamins and minerals. It's also easily digestible, making it suitable for all ages, including babies and the elderly.
One serving (approximately 1 cup or 245g) contains around 220-250 calories, depending on the amount of ghee or oil used. It's a nutritious, low-calorie option for a main meal.
Kadaiyal is a simple, mashed lentil dish with minimal spices, focusing on the flavor of the dal itself. Sambar is a more complex lentil and vegetable stew made with a specific spice blend (sambar powder) and tamarind, giving it a distinct tangy and spicy flavor.
Absolutely. You can cook the moong dal in a regular pot on the stovetop. It will take longer, about 30-40 minutes, for the dal to become completely soft and mashable. Ensure you add enough water and stir occasionally to prevent it from sticking.
The key to a creamy kadaiyal is to cook the dal until it is very soft and then mash it thoroughly while it's still hot. Using a whisk or a traditional 'matthu' (wooden churner) works best. Not cooking the dal enough is the most common reason for a grainy texture.
Yes, this recipe is very versatile. You can add finely chopped carrots, bottle gourd (sorakkai), or drumsticks along with the onions and tomatoes to make it more nutritious.