Moong Dal Tadka (Recipe)
Moong Dal Tadka is a popular North Indian dish, known for its simplicity, lightness, and high-protein content. This wholesome dish pairs beautifully with chapatis or rice, making it a comforting choice for lunch or dinner. The richness of the moong dal combined with the tantalizing tempering of ghee, cumin, and red chili powder creates an aromatic experience that’s both flavorful and satisfying.
Ingredients
| Ingredient | Quantity |
|---|---|
| Yellow Moong Dal | 1 ½ cups |
| Tomatoes | 4 medium |
| Fresh Ginger (chopped) | 2-inch piece |
| Green Chilies | 4 |
| Red Chili Powder | 1 tsp |
| Cumin Powder | 2 tsp |
| Coriander Powder | 2 tsp |
| Turmeric Powder | 2 tsp |
| Cumin Seeds | 1 tsp |
| Salt | To taste |
| Water | As required |
| Oil | As required |
| Ghee | 2 tbsp |
| Red Chili Powder (for tempering) | 1 tsp |
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 70 minutes
- Total Time: 80 minutes
Servings
- Serves: 4
Cuisine
- Cuisine: North Indian
- Course: Lunch
- Diet: High Protein, Vegetarian
Instructions
Step 1: Prepare the Tomato-Ginger Paste
To start, blend 4 ripe tomatoes, a 2-inch piece of ginger, and 4 green chilies into a smooth paste. Set this aside for later use.
Step 2: Tempering the Spices
In a medium-sized pan, heat 1 tablespoon of oil. Add 1 teaspoon of cumin seeds and let them splutter for about 30 seconds, releasing their aroma. Once the cumin seeds have fried lightly, add the prepared tomato-ginger-green chili paste to the pan. Let it cook for 5 minutes, allowing the flavors to meld together.
Step 3: Adding the Dry Spices
Now, add the dry spices to the pan:
- 2 teaspoons of cumin powder
- 2 teaspoons of coriander powder
- 1 teaspoon of red chili powder
- 2 teaspoons of turmeric powder
- Salt, to taste
Stir these spices into the tomato paste mixture and cook for another 5 minutes, letting the oil separate from the masala, indicating that the spices are well-cooked.
Step 4: Cooking the Moong Dal
Once the masala is ready, it’s time to add the moong dal (yellow lentils). Stir the dal into the masala and let it cook for 2 minutes to combine the flavors.
Next, add 1 ½ cups of water to the pan. Stir everything well and bring the mixture to a gentle boil. Reduce the heat and let it simmer for about 20 to 30 minutes, or until the dal becomes soft and tender. Check the consistency regularly and add more water if necessary. The dal should be cooked thoroughly but remain slightly thick.
Step 5: Preparing the Tempering (Tadka)
In a small tempering pan, heat 2 tablespoons of ghee. Once hot, add 1 teaspoon of cumin seeds and 1 teaspoon of red chili powder. Let them sizzle for about 30 seconds, allowing the flavors to infuse into the ghee.
Step 6: Adding the Tempering to Dal
Once the dal is cooked to perfection, pour the hot tempering (tadka) over the cooked dal and give it a gentle stir. The sizzling ghee and spices will add a beautiful aroma and richness to the dal.
Step 7: Serving
Your delicious Moong Dal Tadka is now ready to be served. For the best experience, serve this flavorful dal with some freshly made phulkas (Indian flatbread) or a side of Seva Tomato Vegetable, making it a well-rounded and satisfying meal.
Nutritional Information (Approximate per Serving)
| Nutrient | Value |
|---|---|
| Calories | 240 kcal |
| Protein | 15 g |
| Carbohydrates | 40 g |
| Fiber | 12 g |
| Fat | 6 g |
| Saturated Fat | 3 g |
| Sodium | 240 mg |
| Potassium | 500 mg |
This Moong Dal Tadka is not only rich in protein but also packed with essential nutrients, making it an ideal dish for a balanced, nutritious meal. Whether you’re enjoying it on a busy weekday or serving it for a family meal, this dish is sure to become a favorite in your recipe repertoire.
