Punjabi Whole Moong Dal (Sabut Moong Ki Dal) Recipe
Introduction
Punjabi Whole Moong Dal is a flavorful and hearty dish that is an everyday staple in Punjab. This simple yet nutritious recipe is made with whole green moong dal, a rich source of protein, and cooked to perfection with a blend of aromatic spices. It’s not only easy to prepare but also a healthy meal packed with essential nutrients, making it an ideal choice for a wholesome lunch. Whether you’re a beginner or an experienced cook, this comforting dal will quickly become a favorite in your kitchen.
Cuisine: North Indian
Course: Lunch
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Green moong dal | 1 cup |
| Onion, chopped | 2 medium |
| Tomato, chopped | 2 medium |
| Ginger, grated | 1 inch piece |
| Garlic, grated | 4 cloves |
| Green chilli | 2 pieces |
| Oil | 1 tsp |
| Cumin seeds | 1 tsp |
| Garam masala powder | 1/4 tsp |
| Salt | To taste |
| Turmeric powder | 1/2 tsp |
| Ghee | 1 tsp |
| Kashmiri red chilli powder | 1/2 tsp |
| Fresh coriander leaves, chopped | For garnish |
Nutritional Information (Per Serving)
| Nutrient | Value |
|---|---|
| Calories | 160 kcal |
| Protein | 12 g |
| Carbohydrates | 25 g |
| Fat | 6 g |
| Fiber | 8 g |
| Sodium | 100 mg |
| Cholesterol | 0 mg |
Preparation Time
| Time | Duration |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 30 minutes |
| Total Time | 40 minutes |
Instructions
-
Preparation of Dal
Start by washing the green moong dal thoroughly. After washing, soak the dal in water for 4 to 5 hours to allow it to soften. -
-
Cooking the Dal in Pressure Cooker
After soaking the dal, place it in a pressure cooker along with 3 cups of water, salt, and turmeric powder. Close the lid of the cooker and cook the dal on high flame until you hear 1 whistle. Once the first whistle goes off, reduce the flame to low and let it cook for an additional 5 minutes. Turn off the heat and allow the pressure to release naturally. -
Preparing the Tadka (Tempering)
In a separate pan, heat 1 tsp of oil over medium heat. Once the oil is hot, add the cumin seeds and sauté them for about 10 seconds until they start to sizzle and release their aroma. -
Sautéing the Aromatics
Next, add the chopped onions, green chilies, grated ginger, and garlic to the pan. Sauté the mixture until the onions turn golden brown and soft. -
Cooking the Tomatoes
Add the chopped tomatoes to the pan and cook them until they soften and break down, releasing their juices. -
Combining the Dal with the Spice Mix
Once the tomatoes have cooked down, add the cooked dal into the pan along with the garam masala powder. Stir everything together and cook for another 2-3 minutes to let the flavors meld. -
Preparing the Tadka with Ghee
In a small tadka pan, heat 1 tsp of ghee. Once the ghee is hot, add the Kashmiri red chilli powder and allow it to bloom in the ghee for about 30 seconds. Then, pour this tempering over the dal. -
Finishing Touches
Add a squeeze of fresh lemon juice to the dal to enhance its flavor. Garnish with freshly chopped coriander leaves for a burst of color and freshness. -
Serving Suggestion
Serve this delightful Punjabi Whole Moong Dal with phulkas or roti and a side of Lauki Badi Sabzi (bottle gourd and lentil curry) for a truly authentic Punjabi meal.
Tips for the Perfect Dal:
- Soaking the Dal: For better texture and faster cooking, soak the dal for a few hours before cooking. If you’re short on time, you can skip the soaking step, but the dal may take a bit longer to cook.
- Adjust Spices: You can adjust the level of heat by increasing or decreasing the number of green chilies or the amount of Kashmiri red chili powder.
- Ghee Tadka: The ghee added at the end not only enhances the flavor but also gives the dal a rich texture. If you prefer a lighter version, you can use oil instead of ghee.
Conclusion
Punjabi Whole Moong Dal is an essential part of the Punjabi culinary tradition, cherished for its simple preparation and hearty, nutritious qualities. This recipe provides a rich, flavorful base that can easily be paired with a variety of side dishes. Enjoy a bowl of this warm, comforting dal as part of your lunch, and experience the true taste of Punjab!
