Whole Green Moong Dal
|Green gram||1 Cup (16 tbs), soaked in water for 6 hours|
|Cumin seeds||1 Teaspoon|
|Garlic||1 Tablespoon, grated|
|Asafoetida powder||1 Pinch|
|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)|
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.
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