Moong Dal with Radish Greens – Protein-Packed Indian Lentil Recipe

Moong Dal with Radish Greens
A wholesome and nutritious Indian dish that brings together the mild flavor of moong dal (yellow split lentils) with the vibrant, earthy taste of radish greens. This delightful side dish is simple yet packed with protein, perfect for a healthy and satisfying meal.

Ingredients

Nutritional Information (per serving)

• Calories: 180 kcal
• Protein: 10g
• Carbohydrates: 30g
• Fat: 6g
• Fiber: 6g

Preparation Time: 21 minutes

Cooking Time: 30 minutes

Total Time: 51 minutes

Servings: 4

Cuisine: Indian

Course: Side Dish

Diet: High Protein, Vegetarian

Instructions

1. Prepare the Moong Dal:

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   • Begin by thoroughly cleaning and washing the yellow moong dal. Soak the dal in water for 10 to 15 minutes to soften it, which will help it cook faster and more evenly.

2. Prepare the Radish Greens:

   • Wash the radish greens (mooli ke patte) thoroughly to remove any dirt. Chop the greens finely and set aside.

3. Cook the Moong Dal:

   • Heat 1 teaspoon of sunflower oil in a pressure cooker over medium heat. Once the oil is hot, add the finely chopped garlic and grated ginger. Sauté them on low heat until the garlic turns light brown and releases its aroma.
   • Add the soaked moong dal to the pressure cooker, along with turmeric powder, red chili powder, amchur powder, and 2 cups of water. Stir to combine everything well.
   • Close the lid of the pressure cooker and let it cook on medium heat for about 2-3 whistles. After the cooking time is done, turn off the heat and allow the pressure to release naturally.

4. Cook the Radish Greens:

   • While the moong dal is cooking, take a separate pan and heat 1 teaspoon of sunflower oil over medium heat. Add the chopped radish greens to the pan and sauté them until they are wilted and tender. This should take about 5-7 minutes. Once done, remove from heat and set aside.

5. Mash the Dal:

   • Once the pressure cooker has cooled down and the pressure is released, open the lid. Gently mash the cooked moong dal with the back of a spoon or a potato masher to achieve a thicker consistency. This helps make the dal creamy.

6. Combine the Dal and Greens:

   • Add the cooked radish greens to the mashed dal and stir well. Adjust the salt and spice levels to your preference, adding more salt or chili powder if desired.

7. Prepare the Tadka (Tempering):

   • In a small tadka pan, heat 1 tablespoon of ghee over medium heat. Once the ghee is warm, add the cumin seeds. Let them crackle for a few seconds, then add the dry red chillies and roast them lightly.
   • Turn off the heat and pour the hot tadka over the dal. Give everything a good stir to incorporate the flavors.

8. Serve:

   • Serve the Moong Dal with Radish Greens hot, alongside some warm phulkas (Indian flatbread), steamed rice, and a fresh salad for a wholesome meal.

Cooking Tips

• Dal Texture: If you prefer a thinner consistency, add more water while cooking the dal, or you can add a little water after mashing it to adjust the texture to your liking.
• Spices: The balance of spices is key in this dish. Feel free to adjust the red chili powder or amchur to make it as spicy or tangy as you prefer.
• Storage: Moong dal with radish greens can be stored in an airtight container in the refrigerator for up to 2 days. Reheat it gently before serving.

This Moong Dal with Radish Greens is a nutritious and comforting dish, perfect for anyone looking for a light yet filling side dish to complement their meal. Packed with plant-based protein from moong dal and the natural goodness of radish greens, this dish is a great addition to any vegetarian diet. Whether served with warm rice or as an accompaniment to flatbreads, it’s sure to become a family favorite.