Cauliflower Moong Dal Recipe
Introduction
Cauliflower Moong Dal is a comforting and nutritious side dish that holds a special place in my family’s culinary traditions, passed down through generations. This dish combines the delicate flavor of cauliflower with the earthy richness of yellow moong dal, creating a hearty meal that is both satisfying and light. The golden turmeric, aromatic cumin powder, and a hint of ginger add a warming, flavorful touch, while fresh coriander leaves provide a burst of freshness. Known for its cooling effect on the body due to the moong dal, this dish is perfect for balancing the body’s internal temperature. Serve it alongside phulkas or Gehun Bhajra Thepla for a wholesome and delicious meal, ideal for lunch or dinner.
Ingredients Table
| Ingredient Name | Quantity |
|---|---|
| Yellow Moong Dal (Split) | 1 cup |
| Cauliflower (Gobi) | 1 medium-sized cauliflower |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Green Chillies | 3 whole |
| Cumin Powder (Jeera) | 1 tablespoon |
| Onion | 1 medium-sized, chopped |
| Salt | To taste |
| Tomatoes | 2, chopped |
| Oil | 1 tablespoon (adjust as needed) |
| Ginger | 1 teaspoon, minced |
| Coriander (Dhania) Leaves | 2 tablespoons, chopped |
| Garam Masala Powder | 1 teaspoon |
Allergen Information
This recipe contains no common allergens, making it suitable for most diets. However, the use of oil or ghee for frying may pose a concern for individuals with lactose intolerance if ghee is used. For a vegan version, substitute with vegetable oil. Additionally, the dish contains no gluten or nuts, making it an excellent choice for individuals with gluten or nut allergies.
Dietary Preferences
- Vegan: The recipe is vegan when prepared with vegetable oil.
- Vegetarian: Ideal for vegetarians, especially with the option to use ghee for added richness.
- High-Protein: Thanks to the inclusion of yellow moong dal, this dish is a great source of plant-based protein, making it a perfect choice for those on vegetarian or high-protein diets.
- Gluten-Free: This recipe does not contain any gluten-containing ingredients, making it suitable for gluten-sensitive individuals.
Preparation & Cooking Instructions
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Roast the Moong Dal: Start by dry roasting the moong dal in a pan for a few minutes, stirring occasionally to release a lovely nutty aroma. This step enhances the flavor and texture of the dal. Once done, soak the dal in water for about 15-20 minutes. After soaking, wash the dal thoroughly.
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Cook the Moong Dal: In a saucepan, add the soaked dal along with approximately 4 cups of water. Stir in salt, turmeric powder, cumin powder, and the whole green chilies. Let the dal cook for around 15-20 minutes or until it becomes soft yet still holds its shape. Keep an eye on the water level, adding more if necessary.
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Prepare the Masala: While the dal is cooking, heat oil (or ghee) in a separate pan or kadai. Add the chopped onions and fry them until they turn soft and translucent. Next, add the minced ginger and chopped tomatoes, stirring them to combine. If the mixture seems too dry, add a little water to prevent the masala from burning. Stir occasionally, allowing the masala to cook until the tomatoes soften and release their juices.
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Cook the Cauliflower: Add the cauliflower florets to the pan and mix them gently to coat the florets with the flavorful masala. Stir carefully to avoid breaking the cauliflower into small pieces. Continue to sautΓ© for about 5-7 minutes, allowing the cauliflower to absorb the flavors.
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Combine the Dal and Cauliflower: Once the dal is cooked to a soft consistency, carefully pour it into the pan with the cauliflower. Stir gently to combine everything. Cover the pan and let the mixture cook for an additional 15-20 minutes, or until the cauliflower becomes tender. The cauliflower will absorb the flavors from the dal and masala, creating a well-balanced dish.
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Finish with Garam Masala: Once the cauliflower is soft and cooked through, sprinkle garam masala on top to add an aromatic touch. Stir well, then switch off the heat.
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Garnish and Serve: Garnish the dish with freshly chopped coriander leaves. Serve the Cauliflower Moong Dal hot with your choice of phulkas (Indian flatbreads) or Gehun Bhajra Thepla for a complete meal.
Tips & Variations
- Adjust the Heat: If you prefer a spicier dish, you can increase the number of green chilies or add red chili powder according to your preference.
- Ghee Option: For a richer flavor, use ghee instead of oil to cook the masala. Ghee adds a distinct aroma and depth to the dish.
- Flavor Enhancements: You can add a squeeze of fresh lemon juice before serving for a burst of tanginess, which complements the earthy flavors of the dal and cauliflower.
- Moong Dal Texture: If you prefer a smoother consistency, you can mash the dal lightly once it’s cooked, creating a more creamy texture.
Nutritional Information (Per Serving)
- Calories: Approximately 180-200 calories
- Protein: 8-10 grams (due to the high protein content of moong dal)
- Fat: 8 grams (depending on the amount of oil or ghee used)
- Carbohydrates: 28 grams
- Fiber: 6 grams
- Vitamins & Minerals: Rich in Vitamin C (from tomatoes and coriander leaves), Vitamin A (from turmeric), and iron (from the dal and cauliflower).
Conclusion
Cauliflower Moong Dal is a flavorful, nutritious, and comforting dish that is perfect for any meal. Its balance of spices and fresh ingredients makes it a delightful side dish, and its versatility allows it to be paired with a variety of flatbreads or rice. Whether youβre following a high-protein vegetarian diet, looking for a gluten-free meal, or just craving a warm, satisfying dish, this recipe delivers on all fronts. Enjoy it with your favorite sides for a wholesome and fulfilling meal.
