Moong Dal Methi Ki Sabzi Recipe
Moong Dal Methi Ki Sabzi is a simple, flavorful Indian dish that brings together the earthy taste of moong dal (green lentils) and the slightly bitter, fresh flavor of fenugreek leaves (methi). This nutritious and vegetarian recipe is easy to make, making it an ideal choice for a wholesome lunch. With a perfect blend of spices and vegetables, Moong Dal Methi Ki Sabzi pairs beautifully with roti (phulkas), jeera rice, or any Indian bread of your choice. Packed with protein, fiber, and vitamins, it’s not just a treat for the taste buds, but also a boost for your health.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Dal (Split) | 1/2 cup (soaked for 3 hours) |
| Methi Leaves (Fenugreek Leaves) | 2 cups (finely chopped) |
| Tomatoes | 2 (finely sliced) |
| Onion | 1 (finely sliced) |
| Green Chillies | 4 (slit) |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Ginger (grated) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Coriander Powder (Dhania) | 3/4 teaspoon |
| Cumin Powder (Jeera) | 1/2 teaspoon |
| Asafoetida (Hing) | A pinch |
| Sunflower Oil | 2 tablespoons |
| Water | 1/2 cup |
Preparation Time
| Preparation Time | Cooking Time | Total Time |
|---|---|---|
| 10 minutes | 30 minutes | 40 minutes |
Servings
| Servings |
|---|
| 4 |
Cuisine & Course
| Cuisine | Course |
|---|---|
| Indian | Lunch |
Diet Type
| Diet Type |
|---|
| Vegetarian |
Instructions
-
Prepare the Tempering
Heat 2 tablespoons of sunflower oil in a kadhai (wok) or deep frying pan over medium heat. Add 1 teaspoon cumin seeds to the hot oil and let them crackle. This will release the essential oils, giving a fragrant base to the dish. -
-
Add the Green Chillies & Asafoetida
Once the cumin seeds crackle, add 4 slit green chillies and a pinch of asafoetida (hing). Sauté for a few seconds until the flavors meld. -
Cook the Onion
Add 1 finely sliced onion to the pan. Fry it, stirring occasionally, until it turns soft and pinkish in color, which should take about 4-5 minutes. The caramelization of onions adds a natural sweetness to balance the bitterness of fenugreek leaves. -
Incorporate the Ginger and Tomatoes
Add 1 teaspoon of grated ginger to the pan and sauté it briefly for a fragrant kick. Then add 2 finely sliced tomatoes and cook on a high flame for 2 minutes, or until the tomatoes soften and blend into the mixture. -
Add the Moong Dal and Spices
Add the soaked and drained 1/2 cup moong dal to the pan. Stir it well to coat the lentils with the onion-tomato base. Now, sprinkle 1/4 teaspoon turmeric powder, 3/4 teaspoon coriander powder, and 1/2 teaspoon cumin powder over the dal. Sauté everything for about 1 minute to allow the spices to infuse into the dal. -
Cook the Dal
Add 1/2 cup of water and salt to taste. Stir the mixture to combine everything evenly. Cover the kadhai and cook the dal for 7 to 8 minutes on a medium flame. Keep an eye on it and avoid overcooking, as this can make the dal mushy. The dal should be tender but not falling apart, and most of the water should be absorbed. -
Add the Methi Leaves
Once the dal is cooked, add 2 cups of finely chopped methi leaves (fenugreek). Stir well to mix the methi with the dal. Sauté the mixture on high heat for 2-3 minutes without covering the pan, allowing the methi to wilt and blend with the dal. The bitter taste of methi will mellow as it cooks, creating a beautiful flavor balance. -
Final Touches and Serve
After sautéing the methi, remove the pan from the heat. Your Moong Dal Methi Ki Sabzi is now ready to be served! Garnish with fresh coriander leaves if desired for a burst of color and freshness.
Serving Suggestions
This hearty and flavorful dish can be served as part of a larger meal. Here are some great combinations:
- Phulkas (Indian flatbreads) or any type of roti
- Jeera Rice (Cumin-flavored rice) for a fragrant pairing
- Rajasthani Dal for a full traditional meal
Moong Dal Methi Ki Sabzi is a perfect addition to any Indian lunch or dinner spread. Enjoy the delightful taste and nourishment!
Nutritional Information (Approximate)
| Nutrient | Per Serving (1/4th recipe) |
|---|---|
| Calories | 140 kcal |
| Protein | 9 g |
| Carbohydrates | 20 g |
| Dietary Fiber | 5 g |
| Fat | 6 g |
| Saturated Fat | 1 g |
| Sodium | 140 mg |
| Potassium | 410 mg |
| Vitamin A | 10% DV |
| Vitamin C | 20% DV |
| Iron | 15% DV |
Tips for Best Results
-
Soaking the Moong Dal: Soaking the moong dal for at least 3 hours helps it cook faster and results in a creamier texture. If you are short on time, you can also use unsweetened canned moong dal, but freshly soaked dal provides the best flavor.
-
Balancing the Bitterness: Methi (fenugreek leaves) can be slightly bitter, so adjusting the quantity according to your taste preferences is recommended. If you’re new to methi, start with a smaller quantity and gradually increase it as you get accustomed to the flavor.
-
Spice Adjustments: Feel free to adjust the heat level by increasing or decreasing the number of green chillies according to your spice tolerance.
Moong Dal Methi Ki Sabzi is a wholesome dish that will leave you feeling nourished and satisfied. The combination of lentils and fresh methi makes it a protein-packed meal that’s full of flavor and perfect for a quick weeknight dinner or a comforting lunch. Try this recipe and enjoy a bowl of delicious Indian comfort food!
