Shepu Bhaji with Moong Dal
This Shepu Bhaji with Moong Dal is a nutritious and flavorful Indian stir-fry featuring fresh dill leaves and protein-rich yellow split lentils, making it a satisfying and healthy meal.
For 4 servings
Rinse moong dal thoroughly under running water and then soak in fresh water for 30-60 minutes. After soaking, drain the dal completely and set aside. Wash dill leaves, pat them dry, and finely chop.
Heat cooking oil in a large pan or kadai over medium heat. Add cumin seeds and allow them to splutter for about 15-20 seconds.
Add the minced garlic and chopped green chili to the pan. Sauté for 30-60 seconds until fragrant, being careful not to burn the garlic.
Add the drained moong dal and turmeric powder to the pan. Sauté for 2-3 minutes, stirring continuously, to lightly toast the dal.
Stir in the finely chopped dill leaves and salt. Mix well, ensuring the dill leaves are evenly distributed. The dill will reduce significantly in volume as it cooks.
Add 1/4 cup of water to the pan. Cover with a lid, reduce the heat to low, and cook for 10-15 minutes, or until the moong dal is tender but still holds its shape. Stir occasionally to prevent sticking.
Once the dal is tender and most of the water has evaporated, remove the lid. If there is any excess moisture, cook uncovered for another 1-2 minutes until it dries out slightly.
Taste and adjust seasoning if necessary. Serve the Shepu Bhaji with Moong Dal hot with roti, chapati, or as a nutritious side dish with rice.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking moong dal is crucial for quicker cooking and better digestibility. Don't skip this step, as it also helps the dal cook evenly with the dill.
- 2Ensure dill leaves are thoroughly washed and dried before chopping to avoid excess water in the bhaji, which can make it watery. Chop them finely for even cooking and distribution.
- 3Adjust the amount of green chili according to your preferred spice level. For a milder taste, deseed the chili or use less; for more heat, add an extra chili.
- 4Cook the dal until it's tender but not mushy; it should retain a slight bite for the best texture and to prevent it from turning into a paste.
Adapt it for your goals.
Nutty Crunch
Add a tablespoon of roasted peanuts or cashews during the last few minutes of cooking for an appealing crunchy texture and added richness.
Tomato TangTomato Tang
Incorporate 1/4 cup of finely chopped tomatoes along with the dill leaves for a subtle tanginess that complements the savory flavors.
Protein BoostProtein Boost
Stir in 1/2 cup of crumbled paneer or firm tofu towards the end of cooking for an additional protein punch, making the dish even more substantial.
Why this is on our healthy list.
High Protein
Moong dal is an excellent source of plant-based protein, essential for muscle repair, growth, and prolonged satiety, making this dish very filling and beneficial for weight management.
Rich in Fiber
Both dill leaves and moong dal are high in dietary fiber, which aids digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
Nutrient-Dense
Dill leaves provide essential vitamins A and C, and minerals like iron and manganese, while moong dal offers iron, potassium, and magnesium, contributing to overall well-being and immune support.
Frequently asked questions
While moong dal is traditional for its quick cooking and creamy texture, you could try masoor dal (red lentils) as an alternative, though it might require a slightly longer cooking time and more water.
