Healthy Cauliflower Moong Dal – Easy Protein-Packed Indian Side Dish
Cauliflower Moong Dal Recipe – A Comforting Side Dish
Cauliflower Moong Dal is a delightful and easy-to-make dish that brings together everyday ingredients, creating a flavorful and nutritious meal. This Indian dish is made with yellow split moong dal, cauliflower, and a medley of aromatic spices such as turmeric, cumin powder, and green chilies, which add a fresh and lively taste. The addition of fresh coriander leaves enhances the overall flavor, giving it a herbaceous and refreshing touch. While cauliflower is the star vegetable here, you can also substitute it with other vegetables of your choice to create your own version.
Cuisine: Indian
Course: Side Dish
Diet: High-Protein Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Yellow Split Moong Dal | 1 cup |
| Cauliflower | 1 medium-sized, cut into florets |
| Turmeric Powder | 1 tsp |
| Green Chilies | 3, slit |
| Cumin Powder | 1 tbsp |
| Onion | 1, finely chopped |
| Salt | To taste |
| Tomatoes | 2, chopped |
| Oil | 1 tbsp |
| Ginger | 1 tsp, grated |
| Fresh Coriander Leaves | 2 tbsp, chopped |
| Garam Masala Powder | 1 tsp |
Preparation Time: 10 minutes
Cooking Time: 60 minutes
Serves: 4-5
Instructions:
-
Prepare the Moong Dal:
Start by dry roasting the moong dal in a frying pan for 2-3 minutes until lightly golden. Then, soak the dal in water for 15-20 minutes. After soaking, drain the water and transfer the dal to a saucepan. Add 4 cups of water, turmeric powder, cumin powder, green chilies, and salt. Cook the dal for 15-20 minutes or until it becomes soft and tender. -
Sauté the Aromatics:
While the dal cooks, heat oil (or ghee) in a separate pan over medium heat. Add the chopped onions and sauté them until they turn soft and translucent. -
Cook the Spices and Vegetables:
Add the grated ginger and chopped tomatoes to the onions. Stir well and cook for a couple of minutes, adding a little water to prevent burning. Let the mixture simmer until the tomatoes soften and the spices are well-cooked. -
Add Cauliflower:
Once the tomato mixture is ready, add the cauliflower florets. Stir everything together and cook for 1 minute. -
Combine the Dal and Cauliflower:
Now, add the cooked moong dal to the pan with cauliflower and mix well. Cover the pan with a lid and let it cook for 15-20 minutes on medium-low heat or until the cauliflower is tender and fully cooked. -
Finish with Garam Masala:
Finally, add garam masala powder to the dish and stir well. Let it cook for another 2 minutes for the flavors to combine. -
Garnish and Serve:
Garnish with fresh chopped coriander leaves before serving. Serve your Cauliflower Moong Dal with a side of tomato curry, bottle gourd raita, and soft phulkas (Indian flatbreads) for a complete meal.
Tips:
- You can substitute cauliflower with other vegetables like spinach, carrots, or zucchini, based on your preference.
- Adjust the number of green chilies to suit your spice tolerance.
- This dish pairs well with steamed rice, rotis, or chapatis.
This simple, wholesome, and hearty Cauliflower Moong Dal is perfect for any meal and brings the comfort of home-cooked food with a burst of flavors. Enjoy this nutrient-packed side dish as a delightful addition to your everyday meals.
