Sookhi Moong Palak Dal Recipe (Whole Green Moong Gram with Spinach)
Sookhi Moong Palak Dal is a delightful North Indian dish that beautifully combines the earthy flavors of whole green moong dal with the vibrant, nutritious spinach. This high-protein vegetarian recipe serves as a perfect side dish, making it a wholesome addition to your meals, especially when paired with a cooling raita. Let’s dive into the step-by-step preparation of this delectable dish, ensuring every bite brings a taste of comfort and nourishment.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Dal (Whole) – soaked overnight | 1 cup |
| Spinach Leaves (Palak) – chopped and boiled | 1/2 cup |
| Tomatoes | 2 |
| Mustard oil | 1-1/2 tablespoons |
| Cumin seeds (Jeera) | 1 teaspoon |
| Onions | 2 (chopped) |
| Garlic | 5 cloves (minced) |
| Ginger | 1 inch (minced) |
| Green Chillies | 2 |
| Salt | To taste |
| Onion | 1/4 (few slices for garnishing) |
| Green Chilli | 1 (for garnishing) |
| Coriander Leaves (Dhania) | A few (for garnishing) |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 12 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 8 g |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Sodium | 250 mg |
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Total Time: 65 minutes
- Servings: 4
Instructions
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Prep the Moong Dal: Start by draining the water from the soaked green moong dal and set it aside for later use. This soaking process not only softens the dal but also enhances its nutritional benefits.
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Make the Spinach-Tomato Puree: In a mixer-grinder, combine the chopped spinach leaves and the tomatoes. Blend them together until you achieve a smooth puree. Set this mixture aside; it will be the base of our dal.
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Heat the Mustard Oil: In a heavy-bottomed iron kadhai, heat the mustard oil over medium heat. The oil adds a unique flavor that complements the dish beautifully. Once hot, add the cumin seeds and let them sputter, releasing their aromatic oils.
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Sauté the Onions: Add the chopped onions to the kadhai. Sauté them until they become soft and take on a light golden color, which usually takes about 5 to 7 minutes. This step is crucial as it builds the flavor base for your dal.
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Incorporate Garlic, Ginger, and Green Chillies: Add the minced garlic, ginger, and green chillies to the sautéed onions. Sauté for another 2-3 minutes, allowing the flavors to meld together and the aromas to fill your kitchen.
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Add the Puree: Pour in the prepared spinach-tomato puree along with a pinch of salt. Stir everything together and cook for about 2 minutes, allowing the mixture to come together beautifully.
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Cook the Dal: Now, add the drained moong dal to the kadhai. Stir well, ensuring that the dal is coated with the spinach-tomato mixture. Cook on high heat for about 5 minutes, stirring often. This helps the dal absorb all the flavors.
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Simmer: Reduce the heat to low, cover the kadhai, and let it cook undisturbed for 20 minutes. This slow cooking allows the dal to soften while still maintaining a pleasant bite.
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Final Touch: After 20 minutes, remove the lid and check if the dal is cooked to your liking. It should be soft but not mushy. If it’s ready, keep cooking it uncovered on low heat for an additional 15 minutes, stirring occasionally to ensure it doesn’t stick to the bottom of the pan. The goal is for the liquid to evaporate and for the spinach to coat the dal perfectly.
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Serve: Once the liquid has evaporated and the dal has thickened, remove it from heat. Serve the Sookhi Moong Palak Dal garnished with slices of onion, a green chilli, and a sprinkle of fresh coriander leaves. This dish pairs wonderfully with a side of raita and chapatis or rice for a complete and satisfying meal.
Tips for a Perfect Sookhi Moong Palak Dal
- Soaking: Soaking the moong dal overnight not only reduces cooking time but also enhances digestibility.
- Spices: Feel free to adjust the number of green chillies based on your spice preference. You can also add a pinch of turmeric for additional color and health benefits.
- Serving Suggestions: This dal is not only a delicious side dish but can also be enjoyed on its own with some warm rotis or parathas. A side of pickles and yogurt can elevate the meal even further.
Enjoy the nutritious goodness of Sookhi Moong Palak Dal, and feel free to experiment with this recipe to suit your taste. Whether you’re preparing it for a weeknight dinner or a special gathering, this dish is sure to impress with its vibrant colors and rich flavors!
