Punjabi Sabut Moong Ki Dal Recipe (Whole Green Gram Dal)
Delight your taste buds with this nutritious and flavorful Punjabi Sabut Moong Ki Dal, a wholesome dish rich in proteins and packed with the earthy flavors of moong dal (whole green gram). This recipe is a perfect choice for a comforting lunch or dinner, especially when paired with a side of vegetable curry and soft phulkas. Simple yet aromatic, this dal is not only easy to make but also offers a burst of flavors through its spices, ginger, garlic, and the iconic tadka (tempering) with ghee and Kashmiri chili powder. It’s a true representation of the richness of North Indian cuisine.
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Green Gram (Moong Dal) | 1 cup |
| Onions (finely chopped) | 2 medium |
| Tomatoes (finely chopped) | 2 medium |
| Ginger (grated) | 1-inch piece |
| Garlic (grated) | 4 cloves |
| Green Chillies (slit) | 2 |
| Cooking Oil | 1 teaspoon |
| Cumin Seeds | 1 teaspoon |
| Garam Masala Powder | 1/4 teaspoon |
| Salt | To taste |
| Turmeric Powder | 1/2 teaspoon |
| Ghee (Clarified Butter) | 1 teaspoon |
| Kashmiri Red Chili Powder | 1/2 teaspoon |
| Fresh Coriander (chopped for garnish) | 2 tablespoons |
| Lemon Juice | 1 teaspoon |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 14g |
| Carbohydrates | 35g |
| Fat | 5g |
| Fiber | 10g |
| Sodium | 300mg |
| Iron | 2.5mg |
| Calcium | 50mg |
Preparation and Cooking Time
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 10 minutes | 30 minutes | 40 minutes |
Servings: 2
Cuisine: North Indian
Course: Main Course (Lunch/Dinner)
Diet: High Protein Vegetarian
Instructions
Step 1: Prepare the Lentils
- Soak the Dal: Wash 1 cup of whole green gram (moong dal) thoroughly under running water. Once clean, soak the dal in water for 4-5 hours. This will help the dal cook faster and become softer.
Step 2: Cook the Dal
- Pressure Cook the Dal: In a pressure cooker, add the soaked dal, 3 cups of water, a pinch of salt, and 1/2 teaspoon of turmeric powder. Close the lid and cook on high flame until the pressure cooker releases 1 whistle (1 city).
- Simmer: After the first whistle, reduce the flame to low and let the dal simmer for an additional 5 minutes. Turn off the heat and allow the pressure to release naturally before opening the cooker.
Step 3: Prepare the Masala Base
- Heat the Oil: In a pan, heat 1 teaspoon of oil over medium flame.
- Tempering with Cumin: Add 1 teaspoon of cumin seeds to the hot oil and let them crackle for about 10 seconds until they release their aroma.
- Add Aromatics: Now, add 2 finely chopped onions, 2 slit green chilies, 1 inch of grated ginger, and 4 grated garlic cloves. Sauté everything together until the onions turn golden and soft.
Step 4: Add the Tomatoes
- Cook the Tomatoes: Once the onions are golden, add 2 finely chopped tomatoes to the pan. Cook the tomatoes until they soften and break down, forming a thick masala base.
Step 5: Combine Dal and Masala
- Mix Dal with Masala: Once the tomatoes are fully cooked, add the pressure-cooked dal to the pan. Stir well to combine everything. Add 1/4 teaspoon of garam masala powder for an added depth of flavor. Let the dal simmer for another 2 to 3 minutes so the flavors can meld together.
Step 6: Add the Tadka (Tempering)
- Heat the Ghee: In a small tempering pan, heat 1 teaspoon of ghee. Once the ghee is hot, add 1/2 teaspoon of Kashmiri red chili powder to it. Let it sizzle for 30 seconds, but be careful not to burn the chili powder.
- Pour Tadka over Dal: Immediately pour the sizzling ghee and chili tempering over the dal and stir to mix. This step enhances the flavor and adds a rich, aromatic touch to the dish.
Step 7: Garnish and Serve
- Finish with Lemon and Coriander: Add a teaspoon of fresh lemon juice for a tangy finish and garnish the dal with chopped fresh coriander leaves.
- Serve Hot: Enjoy this delicious Punjabi Sabut Moong Ki Dal with soft phulkas or rice and a side of Lauki Sabzi (bottle gourd curry) for a wholesome, balanced meal.
Cooking Tips
- Soaking the dal: Always soak the dal in water for 4-5 hours. This softens the lentils and reduces the cooking time significantly. If you are short on time, you can skip the soaking step, but be prepared for longer cooking times.
- Adjust spices: Feel free to adjust the spice levels according to your taste. Adding extra green chilies or garam masala can give the dish a spicier kick.
- Ghee for tadka: Using ghee for the final tempering not only adds a delightful aroma but also enhances the flavor of the dal, making it richer and more satisfying.
- Kashmiri red chili powder: This particular variety of chili powder is known for its vibrant red color and mild heat. It gives the dish a beautiful color without overpowering it with spiciness.
Variations and Serving Suggestions
- Dal Fry Style: If you enjoy dal with a thicker consistency, reduce the amount of water added while pressure cooking and simmer the dal for a few more minutes after combining it with the masala.
- Add Vegetables: You can also add vegetables like spinach, carrots, or bottle gourd to the dal to increase its nutritional value.
- With Rice or Roti: Punjabi Sabut Moong Ki Dal pairs wonderfully with steamed basmati rice or chapati (roti). It can also be served alongside a vegetable sabzi like Lauki Sabzi, for a complete North Indian thali experience.
Health Benefits of Moong Dal
Moong dal is a powerhouse of nutrients and is highly valued for its high protein content. It’s easy to digest, making it perfect for people with sensitive stomachs or digestive issues. Here are some reasons why moong dal is an excellent addition to your diet:
- Rich in Protein: Moong dal is an excellent source of plant-based protein, especially beneficial for vegetarians.
- High Fiber Content: The fiber in moong dal promotes healthy digestion and helps in maintaining stable blood sugar levels.
- Low in Calories: This dal is low in calories, making it an ideal choice for those aiming to maintain a healthy weight while ensuring they meet their nutritional needs.
- Packed with Nutrients: Moong dal is rich in vitamins and minerals, including potassium, magnesium, and iron, all of which are essential for overall health.
Indulge in the comforting flavors of this traditional Punjabi Sabut Moong Ki Dal and savor the richness of North Indian cuisine in every bite! Whether served as a part of a grand Indian meal or a simple, healthy dinner, this dal is sure to win your heart and taste buds.
