Punjabi Sabut Moong Ki Dal Recipe: A Hearty North Indian Delight
Punjabi Sabut Moong Ki Dal is a comforting, flavorful, and nutritious dish that’s perfect for any lunch or dinner. This recipe uses whole green moong dal (mung beans), known for their high protein content and easy digestion. Paired with aromatic spices and a delicious tempering, this dal is an ideal companion for roti, rice, or as part of a larger meal with side dishes.
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Green Moong Dal | 1 cup |
| Onion (finely chopped) | 2 |
| Tomatoes (chopped) | 2 |
| Fresh Ginger (grated) | 1-inch piece |
| Garlic cloves (chopped) | 4 |
| Green Chilies (slit) | 2 |
| Oil | 1 tsp |
| Cumin Seeds | 1 tsp |
| Garam Masala Powder | 1/4 tsp |
| Salt (to taste) | As required |
| Turmeric Powder | 1/2 tsp |
| Ghee (clarified butter) | 1 tsp |
| Kashmiri Red Chili Powder | 1/2 tsp |
| Fresh Coriander (chopped) | For garnish |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 2
Cuisine: North Indian
Course: Lunch
Diet: High Protein Vegetarian
Instructions
Step 1: Prepare the Dal
To start, rinse the whole green moong dal thoroughly under running water. Once clean, soak the dal in enough water for 3 to 4 hours. This will help the beans soften and cook faster.
Step 2: Cook the Dal
In a pressure cooker, add the soaked dal along with 3 cups of water, salt, and turmeric powder. Close the lid and cook the dal on medium heat. After one whistle, lower the flame and let it cook for an additional 6 minutes. Turn off the heat and allow the pressure to release naturally before opening the cooker. Once done, set the cooked dal aside.
Step 3: Prepare the Tadka (Tempering)
Next, heat oil in a frying pan. Add cumin seeds and allow them to splutter. Add the chopped onions, green chilies, and garlic to the pan. Sauté until the onions turn golden brown, releasing their sweet aroma.
Step 4: Add Tomatoes and Cook
Once the onions are browned, add the chopped tomatoes to the pan. Cook the mixture until the tomatoes soften and become mushy, which should take about 5 minutes.
Step 5: Combine the Dal and Spices
Now, add the cooked moong dal to the pan. Stir everything together and cook for 2 to 3 minutes, allowing the flavors to combine.
Step 6: Prepare the Final Tadka
In a separate small pan, heat ghee and add Kashmiri red chili powder. Sauté for 30 seconds to bring out the flavor. Pour this ghee tempering over the dal mixture and mix well.
Step 7: Garnish and Serve
Add a generous squeeze of lemon juice to brighten the flavors of the dal. Garnish with freshly chopped coriander leaves for a burst of freshness and color.
Serve the Punjabi Sabut Moong Ki Dal hot with steamed rice, phulka (Indian flatbread), and sides like lauki (bottle gourd) raita or a savory vegetable dish such as sabzi. This dish is wholesome and packed with protein, making it a perfect meal for vegetarians.
Tips:
- If you prefer a thicker consistency, cook the dal for a few extra minutes or use less water when cooking.
- Adjust the amount of chili to your spice preference.
- For an extra-rich flavor, you can add a bit more ghee during the tempering process.
This Punjabi Sabut Moong Ki Dal will surely become a staple in your kitchen, offering a flavorful, nutritious option that pairs beautifully with any Indian meal.
