Masoor Moong Phali Ki Dal Recipe | A Protein-Packed North Indian Delight
Looking for a delicious, nutritious, and easy-to-make lentil dish? Try this Masoor Moong Phali Ki Dal, a flavorful combination of split masoor dal (red lentils), peanuts, and aromatic spices, perfect for a fulfilling lunch. This simple yet satisfying recipe is high in protein, making it an ideal choice for vegetarians looking to boost their protein intake. Pair it with some crispy phulkas, tangy raita, and a side of vegetable curry for a complete meal that the whole family will love.
Ingredients:
| Ingredient | Amount |
|---|---|
| Masoor Dal (Split Red Lentils) | 3/4 cup |
| Peanuts | 1/2 cup |
| Ginger (Grated) | 1 inch |
| Green Chilies | 2, sliced |
| Onion (Finely Chopped) | 1 |
| Tomato (Finely Chopped) | 1 |
| Bay Leaf | 1, torn |
| Turmeric Powder | 1 tsp |
| Garam Masala Powder | 1 tsp |
| Salt | As per taste |
| Ghee | 1 tsp |
| Cumin Seeds | 1/2 tsp |
| Cinnamon (Chopped) | 1 inch |
| Fresh Coriander Leaves | A small bunch, for garnish |
| Lemon Juice | 1 tsp |
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Total Time: 45 minutes
Servings: 4
Cuisine: North Indian
Course: Lunch
Diet: High Protein Vegetarian
Instructions:
-
Prepare the Ingredients:
Start by gathering and preparing all your ingredients. Wash the masoor dal thoroughly and set it aside. Grate the ginger, chop the onion and tomato finely, slice the green chilies, and break the bay leaf into smaller pieces. -
-
Cook the Dal:
Heat 1 teaspoon of ghee in a pressure cooker. Add the grated ginger and chopped onion, and sauté them until the onion softens and becomes translucent. Next, add the chopped tomato, sliced green chilies, and the torn bay leaf. Stir well and let the mixture cook for another minute. -
Add the Lentils and Spices:
Now, add the masoor dal, peanuts, turmeric powder, garam masala, and salt to the pressure cooker. Stir the ingredients together to coat the dal and peanuts evenly with the spices. Add 2.5 cups of water and mix everything well. Close the lid of the pressure cooker. -
Pressure Cook:
Cook the dal on medium heat until you hear two pressure cooker whistles. Once the whistles are done, lower the flame and allow the dal to cook for an additional 4-5 minutes on a simmering flame. Turn off the gas, and let the pressure naturally release. -
Prepare the Tempering:
In a separate small pan, heat 1 teaspoon of ghee. Add the cumin seeds and cinnamon pieces. Let them cook for about 10 seconds until the cumin seeds begin to splutter and release their aroma. -
Combine and Garnish:
Once the dal is ready, transfer it from the pressure cooker to a serving bowl. Pour the hot tempering (ghee with cumin and cinnamon) over the dal. Squeeze in a teaspoon of fresh lemon juice for a tangy touch. Mix everything well. -
Garnish and Serve:
Garnish the dal with freshly chopped coriander leaves for a burst of color and flavor. Serve this delicious Masoor Moong Phali Ki Dal with hot phulkas (Indian flatbreads), a side of dry potato vegetable, and a bowl of tangy tomato-onion raita for a wholesome and nutritious meal.
Serving Suggestions:
- Phulka: Serve this dal with freshly made phulkas for a perfect combination of soft bread and hearty lentils.
- Green Onion and Potato Dry Vegetable: The slight crispiness of potatoes pairs wonderfully with the creamy, spiced dal.
- Tomato-Onion Tadka Raita: Add a refreshing side of raita with a tadka of cumin seeds for the perfect balance of flavors.
Nutritional Information (Approx.):
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 250-280 kcal |
| Protein | 12-14 g |
| Carbohydrates | 30-35 g |
| Fat | 12-14 g |
| Fiber | 6-8 g |
| Sodium | 200-250 mg |
Why You Should Try This Recipe:
This Masoor Moong Phali Ki Dal recipe is not just delicious, but it’s also packed with essential nutrients. The combination of masoor dal and peanuts provides a significant amount of plant-based protein, making it an excellent choice for vegetarians and those looking to maintain a high-protein diet. Additionally, the use of traditional Indian spices such as turmeric, garam masala, and cumin not only enhances the flavor but also brings various health benefits like anti-inflammatory properties and digestive support.
With minimal preparation and cooking time, this recipe is perfect for a quick weekday lunch or a relaxed weekend meal. The hearty nature of this dal ensures that it will keep you satisfied, and the delightful flavors will keep you coming back for more. Whether you’re a fan of North Indian cuisine or simply looking for a nourishing meal, this dal recipe is sure to become a staple in your kitchen. Enjoy the warmth and comfort of this classic dish, and make your meal even more special by pairing it with traditional sides.
