Moong Dal Methi Ki Sabzi (Fenugreek and Moong Dal Vegetable) – A Comforting Indian Delight
Moong Dal Methi Ki Sabzi is a hearty and flavorful dish from the heart of Indian cuisine, especially beloved for its nutritional benefits. This simple, vegetarian recipe combines the richness of yellow moong dal (green gram lentils) with the slightly bitter yet refreshing taste of fenugreek (methi). Perfectly seasoned with spices, it makes for an ideal accompaniment to roti (Indian flatbread) or rice.
This dish is not only light on the stomach but also packed with protein, fiber, and essential nutrients, making it a great addition to your weekday lunch or dinner. The method of preparing this dish is straightforward, and it can be made in under 40 minutes, including prep and cooking time.
Let’s walk through the ingredients, step-by-step instructions, and a few helpful tips to make this easy-to-make Moong Dal Methi Ki Sabzi a star dish on your dining table.
Ingredients for Moong Dal Methi Ki Sabzi
| Ingredient | Quantity |
|---|---|
| Green moong dal (soaked for 3 hours) | 1/2 cup |
| Fresh fenugreek leaves (methi) | 2 cups, finely chopped |
| Tomatoes | 2 medium-sized, finely chopped |
| Onion | 1 large, thinly sliced |
| Green chilies | 4, finely chopped |
| Cumin seeds | 1 teaspoon |
| Fresh ginger (grated) | 1 teaspoon |
| Turmeric powder | 1/4 teaspoon |
| Coriander powder | 3/4 teaspoon |
| Cumin powder | 1/2 teaspoon |
| Asafoetida (hing) | A pinch |
| Cooking oil | 2 tablespoons |
| Water | 1/2 cup |
| Salt | To taste |
Nutritional Information (per serving):
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 170 kcal |
| Protein | 9g |
| Carbohydrates | 29g |
| Dietary Fiber | 7g |
| Fat | 5g |
| Sodium | 500mg |
| Potassium | 450mg |
| Iron | 2mg |
Instructions to Make Moong Dal Methi Ki Sabzi
-
Heat the oil:
- In a medium-sized pan or kadhai, add 2 tablespoons of oil and heat it over medium flame.
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Add cumin seeds:
- Once the oil is hot, add 1 teaspoon of cumin seeds. Let them splutter for about 10 seconds, which will release their aroma and flavor into the oil.
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Add green chilies and asafoetida:
- Quickly add the finely chopped green chilies and a pinch of asafoetida (hing). Let them cook for 2-3 seconds to enhance the flavors.
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Sauté onions:
- Add 1 thinly sliced onion to the pan. Sauté the onions until they turn soft and golden brown. This step may take around 5 minutes. Stir occasionally to avoid burning.
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Add ginger and tomatoes:
- Once the onions are soft, add 1 teaspoon of grated fresh ginger and 2 chopped tomatoes. Stir and cook for about 2 minutes, until the tomatoes begin to soften.
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Cook the moong dal and spices:
- Add the soaked moong dal to the pan along with 1/4 teaspoon turmeric powder, 3/4 teaspoon coriander powder, and 1/2 teaspoon cumin powder. Stir well and cook the mixture for about 1 minute, allowing the dal to absorb the spices.
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Add water and salt:
- Pour in 1/2 cup of water and add salt to taste. Stir everything well and cover the pan with a lid. Let it cook for about 7-8 minutes, until the moong dal becomes tender and soft.
-
Add fenugreek (methi):
- Add the chopped fresh fenugreek leaves (methi) to the pan. Mix them in, and cook for another 2-3 minutes until the methi wilts and blends with the dal.
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Serve hot:
- Turn off the heat. Your Moong Dal Methi Ki Sabzi is ready to be served. This dish is best enjoyed with hot phulka (Indian flatbread) or steamed rice.
Tips for Perfect Moong Dal Methi Ki Sabzi
- Soaking the moong dal: Make sure to soak the moong dal for at least 3 hours before cooking. This softens the dal and helps it cook faster, allowing you to enjoy a creamy texture.
- Fenugreek bitterness: Fenugreek leaves can have a slight bitterness. If you prefer a milder flavor, you can blanch the methi leaves before adding them to the dal, or use a combination of methi and spinach for a more balanced taste.
- Adjusting consistency: If you prefer a thinner consistency, add more water during cooking. For a thicker version, reduce the amount of water.
- Spice level: Adjust the number of green chilies depending on your spice tolerance. For a milder version, reduce the number of chilies or remove their seeds.
Why You’ll Love Moong Dal Methi Ki Sabzi
Moong dal is a superfood, offering a high amount of protein and fiber, making this dish a perfect choice for vegetarians looking to add a healthy, protein-rich option to their diet. Fenugreek leaves not only add a delicious flavor but are also known for their medicinal properties, such as improving digestion and regulating blood sugar levels.
This dish is versatile enough to be paired with a variety of sides, from simple rice to elaborate Rajasthani kadhi (a spiced yogurt-based curry). It’s a comforting meal that embodies the essence of home-cooked Indian food, offering a balance of taste, health, and simplicity.
How to Serve Moong Dal Methi Ki Sabzi
While Moong Dal Methi Ki Sabzi is traditionally enjoyed with roti or phulka, you can also serve it alongside steamed basmati rice or even a bowl of plain yogurt for extra creaminess. A dollop of ghee on top can enhance the flavors and make it even more indulgent.
Whether it’s a weeknight dinner or a Sunday lunch, this flavorful and nutritious dal will surely please everyone at the table. Enjoy the harmony of spices, lentils, and greens in every bite!
