Cauliflower Moong Dal Recipe
Cuisine: Indian | Course: Side Dish | Diet: High Protein Vegetarian
This hearty and flavorful Cauliflower Moong Dal recipe blends the goodness of yellow moong dal with the rich, slightly sweet flavor of cauliflower, all seasoned with aromatic spices. It’s a wholesome side dish that pairs beautifully with rotis, rice, or a simple vegetable raita. Perfect for those looking for a nutritious vegetarian dish that is also high in protein.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Yellow Moong Dal (split) | 1 cup |
| Cauliflower | 1 medium-sized |
| Turmeric Powder | 1 tsp |
| Green Chillies | 3, chopped |
| Cumin Powder | 1 tbsp |
| Onion | 1, chopped |
| Salt | To taste |
| Tomatoes | 2, chopped |
| Oil (or Ghee) | 1 tbsp |
| Fresh Ginger (grated) | 1 tsp |
| Fresh Coriander (for garnish) | 2 tbsp |
| Garam Masala Powder | 1 tsp |
Preparation Time:
- 10 minutes
Cooking Time:
- 60 minutes
Total Time:
- 70 minutes
Servings:
- 6 servings
Instructions:
-
Roast the Moong Dal:
Begin by dry roasting the yellow moong dal in a pan for 2 to 3 minutes over medium heat until it slightly changes color and releases a nutty aroma. This step enhances the flavor of the dal. -
Soak the Dal:
After roasting, soak the moong dal in water for 15 to 20 minutes. Once soaked, drain the water and set aside. -
Cook the Moong Dal:
In a saucepan, add the soaked dal along with 4 cups of water, salt, turmeric powder, cumin powder, and chopped green chillies. Cook the dal for about 15 to 20 minutes, or until it softens and fully cooks. -
Prepare the Masala Base:
While the dal is cooking, heat oil (or ghee for a richer flavor) in a large pan. Add the chopped onions and sauté until they turn soft and translucent. This step helps to build the base of the dish. -
Add Ginger and Tomatoes:
Once the onions are softened, add grated ginger and cook for another minute. Then, add the chopped tomatoes and a splash of water. Let the mixture cook until the tomatoes soften and turn mushy, blending with the spices to form a fragrant masala. -
Cook the Cauliflower:
After the tomatoes have softened, add the cauliflower florets. Mix well to coat the florets with the spices and masala. Let it cook for about a minute to absorb the flavors. -
Combine Dal and Cauliflower:
Once the cauliflower is slightly tender, add the cooked moong dal to the pan. Stir everything together and cover the pan with a lid. Let it cook for another 15 to 20 minutes, or until the cauliflower becomes tender and absorbs the flavors of the dal. -
Final Seasoning:
Once the cauliflower is cooked, sprinkle garam masala powder and stir well. Let it cook for another minute, then remove from heat. -
Garnish and Serve:
Garnish the Cauliflower Moong Dal with freshly chopped coriander leaves. Serve it hot with Sewed Tomato Vegetable, Gourd Raita, and Phulkas for a complete and delicious meal.
Nutritional Benefits:
This dish is a powerhouse of protein, thanks to the moong dal, and the cauliflower adds a good dose of fiber and essential vitamins. It is low in fat and a perfect addition to a balanced diet. This meal can be enjoyed as part of a healthy vegetarian lifestyle, supporting muscle repair and overall well-being.
Enjoy the comforting taste of Cauliflower Moong Dal – a perfect side dish for your everyday meals, packed with protein, flavor, and nutrition.
