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Whole Green Moong Dal

madhurasrecipe's picture
A nutritious dal recipe with tons of health benefits. Makes a perfect warm soup during rainy days or can be had with rice or chapati. Makes a very good meal if you are looking to shed of excess pounds.
  Green gram 1 Cup (16 tbs), soaked in water for 6 hours
  Oil 1 Tablespoon
  Cumin seeds 1 Teaspoon
  Garlic 1 Tablespoon, grated
  Asafoetida powder 1 Pinch
  Curry leaves 10
  Green chilli 1 Small, slit lengthwise
  Tomatoes 1 Cup (16 tbs), chopped finely
  Turmeric powder 1⁄4 Teaspoon
  Coriander powder 1 1⁄2 Teaspoon
  Red chilli powder 1 Teaspoon
  Garam masala 1⁄2 Teaspoon
  Water 2 Cup (32 tbs)
  Salt To Taste
  Sugar To Taste

1. In a pressure cooker add the soaked green gram with its soaked water. On medium heat cook for up to 4 whistles. Turn off the heat and let the pressure release. Set aside.

2. In a pot, heat oil on medium high heat. Add cumin seeds and let it splutter. Put in garlic and asafoetida. Stir to mix and cook for a few minutes or till the garlic is fragrant. Add the green chillies and curry leaves. Stir till mixed.
3. Put the tomatoes and sauté. Season with turmeric powder, red chilli powder, coriander powder and garam masala. Stir till mixed. Cover it with a lid and continue to cook on medium heat till the tomatoes are fully soft and incorporated in the sauce.
4. Add the cooked green gram and stir well. Pour water and mix. Season woith salt to taste and sugar. Stir, cover and cook for another 10 minutes or till it reaches the desired consistency. Turn off the heat.

5. In a serving bowl, serve it as it is as a soup or as main vegetarian dish with rice, chapathi or phulkas.

Recipe Summary

Difficulty Level: 
Main Dish
Preparation Time: 
20 Minutes
Cook Time: 
40 Minutes
Ready In: 
60 Minutes

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Average: 4.5 (6 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 247 Calories from Fat 47

% Daily Value*

Total Fat 5 g8.4%

Saturated Fat 0.77 g3.8%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 142 mg5.9%

Total Carbohydrates 39 g12.9%

Dietary Fiber 10.5 g42.1%

Sugars 5.1 g

Protein 14 g27.6%

Vitamin A 17.4% Vitamin C 23.5%

Calcium 11.7% Iron 28.5%

*Based on a 2000 Calorie diet

Whole Green Moong Dal Recipe Video