Punjabi Sabut Moong Ki Dal (Whole Moong Dal)
Description:
Punjabi Whole Moong Dal is a quintessential dish found in almost every Punjabi household. This nourishing dal is not only a staple in North Indian cuisine but also offers a wealth of health benefits, being rich in protein and easy to digest. The combination of ingredients like onions, tomatoes, ginger, garlic, and spices gives this dish an aromatic flavor profile that makes it a favorite for any occasion. Perfect for lunch or dinner, this wholesome dal pairs beautifully with rice or phulkas and offers a balance of nutrition and taste.
Cuisine: North Indian
Course: Lunch
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Green moong dal (Whole Moong) | 1 cup |
| Onion (chopped) | 2 onions |
| Tomato (chopped) | 2 tomatoes |
| Fresh ginger (grated) | 1 inch piece |
| Garlic (chopped) | 4 cloves |
| Green chillies | 2 whole |
| Oil | 1 tsp |
| Cumin seeds | 1 tsp |
| Garam masala powder | 1/4 tsp |
| Salt | To taste |
| Turmeric powder | 1/2 tsp |
| Ghee (clarified butter) | 1 tsp |
| Kashmiri red chilli powder | 1/2 tsp |
| Fresh coriander leaves (chopped) | For garnish |
Preparation Time
10 minutes
Cooking Time
30 minutes
Instructions
-
Prepare the Dal:
Begin by thoroughly washing the green moong dal under cold water. Once cleaned, soak the dal in water for 3 to 4 hours to soften it. -
Cook the Dal:
After soaking, place the dal into a pressure cooker with 3 cups of water. Add salt and turmeric powder for flavor and color. Close the lid of the cooker and cook for one whistle on high heat. After the first whistle, reduce the heat to low and let it simmer for 6 minutes. Turn off the heat and allow the pressure to release naturally before opening the lid. Set the cooked dal aside. -
Prepare the Tempering:
In a separate pan, heat 1 teaspoon of oil over medium heat. Once the oil is hot, add cumin seeds and let them crackle for a few seconds. Next, add the chopped onions, green chilies, and garlic to the pan. Sauté everything until the onions turn golden brown and the garlic softens. This step builds the base flavor for the dal. -
Cook the Tomatoes:
Add the chopped tomatoes to the pan and cook until they soften and release their juices. This will take about 5 minutes. -
Combine Dal and Spices:
Now, add the cooked moong dal to the pan with the onions and tomatoes. Stir well and let everything cook together for 2 to 3 minutes so that the dal absorbs the flavors of the tempering. -
Prepare the Final Tempering (Tadka):
In a small tempering pan, heat 1 teaspoon of ghee. Once the ghee is melted and hot, add the Kashmiri red chilli powder and cook for about 30 seconds, allowing it to release its vibrant color and smoky aroma. -
Finish the Dish:
Pour this tempering over the dal, followed by a squeeze of fresh lemon juice. Mix everything thoroughly to combine all the flavors. Garnish with freshly chopped coriander leaves. -
Serve:
Your Punjabi Whole Moong Dal is now ready to be served! This dal pairs wonderfully with phulkas, rice, or even a side of vegetables. For a complete meal, you can serve it alongside dishes like Sev Tomato Sabzi, Lauki Raita, and Phulkas for a hearty, nutritious lunch or dinner.
Tips for the Best Punjabi Whole Moong Dal
- Soaking the dal: Soaking the moong dal for a few hours before cooking will result in a softer texture and faster cooking time. You can also skip soaking, but the dal may take longer to cook.
- Spice Adjustments: You can adjust the level of heat by increasing or decreasing the number of green chilies or Kashmiri red chili powder used in the recipe.
- Tempering (Tadka) Variations: If you prefer a more intense flavor, add a pinch of asafoetida (hing) or garam masala to the tempering for an extra punch.
- Optional Additions: For a creamy texture, add a tablespoon of fresh cream or a splash of milk towards the end of cooking. You can also add a pinch of kasuri methi (dried fenugreek leaves) for a unique flavor.
Nutritional Information (Approximate per serving):
- Calories: 150 kcal
- Protein: 9 g
- Fat: 6 g
- Carbohydrates: 18 g
- Fiber: 5 g
This recipe not only makes for a comforting meal but also delivers great nutritional value, making it an ideal choice for a healthy, high-protein vegetarian dish.
