Methi Moong Dal Palak Recipe: A Nutritious Delight
Methi Moong Dal Palak is a healthy and flavorful dish that brings together the goodness of moong dal (yellow split lentils), fenugreek leaves (methi), and spinach (palak) in a delightful North Indian recipe. Rich in protein and packed with nutrients, this dish makes for a wholesome addition to your lunch or dinner table. The slightly bitter taste of methi, combined with the earthy flavors of moong dal and the fresh greens, creates a perfect balance of flavors. Let’s dive into this simple yet hearty recipe that’s sure to satisfy your taste buds while nourishing your body!
Ingredients:
| Ingredient | Quantity |
|---|---|
| Yellow Moong Dal (Split) | 1 cup |
| Methi Leaves (Fenugreek Leaves) | A bunch |
| Asafoetida (Hing) | 1/4 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Onion | 1, thinly sliced |
| Tomato | 1, chopped |
| Coriander Powder (Dhania) | 2 teaspoons |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Red Chilli Powder | 1 teaspoon |
| Salt | To taste |
| Sunflower Oil | 2 teaspoons |
Preparation Time:
30 minutes
Cooking Time:
15 minutes
Total Time:
45 minutes
Servings:
4 servings
Cuisine:
North Indian
Course:
Lunch
Diet:
High Protein Vegetarian
Instructions:
-
Soaking the Moong Dal:
- Begin by washing the yellow moong dal thoroughly under running water to remove any impurities.
- Soak the moong dal in about 3 cups of water for at least 30 minutes. This step helps in softening the dal, making it quicker to cook and easier to digest.
-
Preparing the Methi Leaves:
- While the dal is soaking, rinse and pat dry the methi leaves.
- Carefully chop the fenugreek leaves finely and set them aside.
-
Cooking the Methi:
- Heat 1 teaspoon of sunflower oil in a wok or kadai (Indian-style frying pan) over medium heat.
- Once the oil is hot, add the chopped methi leaves into the pan.
- Sauté the methi leaves for about 2-3 minutes until they wilt and become soft. Fenugreek leaves cook very quickly, so keep an eye on them.
- Once cooked, turn off the heat and set the sautéed methi leaves aside.
-
Cooking the Moong Dal:
- In the same wok or kadai, heat another teaspoon of oil over medium heat.
- Add the asafoetida (hing) and cumin seeds (jeera). Fry for a few seconds until the spices release a lovely fragrance.
- Add the sliced onions to the pan and sauté them until they turn soft and slightly golden brown. This will take about 5 minutes.
- Add the chopped tomatoes to the pan and cook for another 2 minutes until they soften and release their juices.
- Sprinkle in the coriander powder, turmeric powder, and red chilli powder. Stir well to coat the onions and tomatoes with the spices. Let the mixture cook for another minute.
-
Adding the Moong Dal:
- Add the soaked moong dal, along with the water it was soaking in, into the spice mixture.
- Stir to combine everything well.
- Close the lid of the pressure cooker and place the weight on top.
- Cook the dal for 2-3 whistles on medium heat. After the whistles, reduce the heat to low and allow the dal to simmer for 5 minutes to ensure it is cooked thoroughly.
- Turn off the heat and allow the pressure to release naturally. This should take about 10-15 minutes.
-
Final Touches:
- Once the pressure has released, open the pressure cooker and give the dal a light mash with the back of a spoon to achieve a slightly mashed consistency. This will help the flavors blend together more smoothly.
- Gently stir in the sautéed methi leaves. Combine well with the dal.
-
Serving the Methi Moong Dal Palak:
- Serve this flavorful and nutritious Methi Moong Dal Palak hot, paired with soft phulkas (Indian flatbread) or steamed rice.
- For an extra touch of comfort, you can pair it with a side of Baingan Ka Bharta (roasted eggplant mash) and Beetroot Raita for a complete and wholesome meal.
Nutritional Information (per serving):
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 175 kcal |
| Protein | 9 g |
| Carbohydrates | 32 g |
| Fiber | 7 g |
| Fat | 4 g |
| Sodium | 250 mg |
| Iron | 3 mg |
| Vitamin A | 1700 IU |
| Vitamin C | 30 mg |
Cooking Tips:
- Soaking the Dal: Soaking moong dal is an essential step as it reduces cooking time and improves the texture of the dal. If you’re in a rush, you can skip the soaking but may need to cook it longer.
- Spice Adjustments: Adjust the amount of red chilli powder based on your preference for heat. You can also add a pinch of garam masala towards the end for an extra burst of flavor.
- Consistency: If you prefer a thinner dal, you can add a little more water while cooking. For a thicker consistency, reduce the water and mash the dal more.
Why This Dish Is Great:
- Protein-Packed: This dish is a great source of plant-based protein, thanks to the moong dal. It’s a filling and satisfying option for vegetarians and those looking for a healthy, high-protein meal.
- Rich in Iron and Fiber: The combination of methi leaves and spinach (palak) boosts the iron content, making it a good choice for anyone looking to improve their iron intake.
- Comforting and Hearty: With its warming spices and earthy flavors, Methi Moong Dal Palak is perfect for a cozy family lunch or dinner.
Serving Suggestions:
- Pair with Baingan Ka Bharta (roasted eggplant curry), Phulka, or Jeera Rice for a complete meal.
- A side of Beetroot Raita adds a refreshing touch to this hearty dal.
Enjoy this simple yet delicious Methi Moong Dal Palak recipe as part of your weekly meal rotation, and experience the rich, wholesome flavors of North India in every bite!
