Pasi Paruppu Masiyal Recipe – Green Moong Dal Curry
Pasi Paruppu Masiyal, also known as Green Moong Dal Curry, is a traditional South Indian dish made from whole green moong dal (green lentils) cooked with a blend of spices, tamarind, and a fragrant tempering of mustard seeds, asafoetida, and curry leaves. This simple yet flavorful recipe is an excellent choice for a nutritious lunch, as it is packed with protein and is suitable for vegetarian diets. It’s typically served with steamed rice or Jolada Roti (sorghum flatbread) and a side of Kachumber Salad made from cucumbers, onions, and tomatoes.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Green Moong Dal (Whole) | 1 cup |
| Green Chillies (slit) | 2 |
| Tamarind Water | 1/2 cup |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Water | 3 cups |
| Salt | To taste |
| Coriander Leaves (chopped) | 4 sprigs |
| Ghee | 2 teaspoons |
| Mustard Seeds | 1 teaspoon |
| Dry Red Chillies | 2 |
| Asafoetida (Hing) | 1/2 teaspoon |
| Curry Leaves | 1 sprig |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Cuisine: South Indian
Course: Lunch
Diet: High Protein Vegetarian
Instructions:
-
Soak the Dal:
- Begin by soaking the green moong dal in 3 cups of water for at least 1 hour. This helps soften the dal and reduces the cooking time.
-
Pressure Cook the Dal:
- After soaking, transfer the moong dal to a pressure cooker. Add salt, turmeric powder, slit green chillies, and tamarind water to the cooker.
- Close the lid of the pressure cooker, ensuring it is sealed properly. Cook the dal on medium heat until you hear 3 to 4 whistles.
- Once the whistles are heard, reduce the heat to low and continue cooking for another 10 minutes. This ensures the dal is fully cooked and soft.
- After 10 minutes, turn off the heat and let the pressure release naturally.
-
Stir in Coriander Leaves:
- Once the pressure has released, open the cooker and give the dal a good stir. Add chopped coriander leaves to the dal and mix well.
-
Prepare the Tadka:
- In a small pan (kadai), heat 2 teaspoons of ghee over medium heat.
- Add mustard seeds to the hot ghee and let them crackle. Once they pop, add the dry red chillies, curry leaves, and a pinch of asafoetida (hing).
- Allow the red chillies to roast for a few seconds and then turn off the heat. This tempering will enhance the flavor of the dal.
-
Combine Tadka with Dal:
- Pour the prepared tadka over the cooked dal. Stir the dal briskly to mix the flavors well.
- Check the salt and adjust according to your taste. Give the dal a final brisk boil, ensuring all ingredients are well incorporated.
-
Serve:
- Transfer the Pasi Paruppu Masiyal to a serving bowl. Serve it hot with steamed rice or Jolada Roti (sorghum flatbread) and a fresh Kachumber Salad made with cucumber, onion, and tomatoes for a balanced and satisfying meal.
Serving Suggestions:
- Jolada Roti: A popular South Indian flatbread made from sorghum flour, perfect for scooping up the dal.
- Steamed Rice: A classic accompaniment to dal, it helps balance the spices and adds texture to the dish.
- Kachumber Salad: A refreshing side dish made from diced cucumbers, onions, and tomatoes, often seasoned with salt, pepper, and a squeeze of lemon juice.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~160 kcal |
| Protein | ~10 g |
| Carbohydrates | ~30 g |
| Fiber | ~8 g |
| Fat | ~6 g |
| Sodium | ~300 mg |
| Potassium | ~400 mg |
Pasi Paruppu Masiyal is a wholesome and protein-packed dish that is not only delicious but also easy to prepare. The combination of green moong dal with tamarind and spices creates a rich, savory flavor that pairs wonderfully with rice or roti. Itβs perfect for a simple, satisfying lunch or a light dinner, and is sure to become a favorite in your regular meal rotation.
