Delicious Methi Moong Dal: A Wholesome High-Protein Vegetarian Delight

Methi Moong Dal Recipe

Methi Moong Dal is a delightful North Indian dish that showcases the earthy flavors of fenugreek leaves combined with the nutritional benefits of split yellow moong dal. Rich in protein and perfect for a wholesome lunch or dinner, this dish is not only easy to prepare but also incredibly flavorful. Let’s dive into the ingredients, nutritional information, and step-by-step instructions to create this mouthwatering recipe.

Ingredients

Nutritional Information (per serving)

Preparation Time

Instructions

1. Soak the Moong Dal: Begin by soaking the split yellow moong dal in 3 cups of water for about 30 minutes. This step is crucial as it softens the dal and reduces the cooking time significantly.

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2. Prepare the Fenugreek: While the dal soaks, rinse the fenugreek leaves thoroughly to remove any dirt. After washing, dry them and finely chop the leaves. Set them aside for later use.

3. Cook the Fenugreek: In a frying pan or kadai, heat 2 teaspoons of oil over medium heat. Once the oil is hot, add the chopped fenugreek leaves and sauté until they soften, which should take about 2–3 minutes. After they’re soft, remove them from the pan and set them aside.

4. Sauté the Spices: In the same pan, heat another 2 teaspoons of oil. Once the oil is hot, add 1/4 teaspoon of asafoetida and 1 teaspoon of cumin seeds. Sauté until the cumin seeds crackle, which should take about 30 seconds.

5. Add Onions: Next, add the thinly sliced onion to the pan. Cook the onions until they become translucent and soft, about 3–4 minutes.

6. Incorporate the Tomatoes and Spices: Once the onions are soft, add the chopped tomato, 2 teaspoons of coriander powder, 1 teaspoon of turmeric powder, and 1 teaspoon of red chili powder. Sauté the mixture for an additional 1 minute, allowing the flavors to meld together.

7. Combine Dal and Water: After sautéing the tomatoes and spices, drain the soaked moong dal and add it to the pan. Pour in enough water (about 2–3 cups) to cover the dal and stir everything together.

8. Pressure Cook: Close the lid of the pressure cooker and cook on high heat until you hear 2–3 whistles. This should take about 5–7 minutes.

9. Reduce Heat: Once you’ve heard the whistles, reduce the heat to low and let it cook for an additional 5 minutes.

10. Release Pressure: After the cooking time is complete, turn off the gas and allow the pressure to release naturally.

11. Final Touches: Once the pressure has released, carefully open the cooker and stir the dal. Add the sautéed fenugreek leaves into the dal and mix well. Adjust the salt to taste.

12. Serve: Serve the Methi Moong Dal hot with phulka (Indian flatbread) and side dishes like ajwain tomato bhindi (celery tomato ladyfinger) and lauki raita (bottle gourd yogurt) for a complete and satisfying meal.

This Methi Moong Dal is not just a dish; it’s a wonderful combination of flavors and textures that highlights the nutritional benefits of both moong dal and fenugreek. Enjoy this healthy, high-protein vegetarian dish as a part of your lunch or dinner, and relish the taste of North Indian cuisine right in your home.