Spicy Sprouted Moong Dal Recipe – A Delightful North Indian Lentil Curry
Welcome to a culinary adventure that showcases the vibrant flavors of North Indian cuisine! This Spicy Sprouted Moong Dal Recipe is not just a feast for the eyes but also a powerhouse of nutrition. Packed with protein and bursting with spices, this dish is perfect for a healthy lunch or dinner, offering a unique blend of flavors that will leave you craving more. Let’s dive into this delightful recipe, which is quick and easy to prepare, making it an ideal choice for both novice cooks and seasoned chefs.
Overview
Prep Time | Cook Time | Total Time | Servings | Cuisine | Course | Diet |
---|---|---|---|---|---|---|
10 minutes | 15 minutes | 25 minutes | 4 servings | North Indian | Lunch | High Protein Vegetarian |
Ingredients
Ingredient | Quantity |
---|---|
Green Moong Sprouts | 2 cups |
Onion (finely chopped) | 1 medium |
Garlic (crushed) | 3 cloves |
Ghee or oil | 1 tablespoon |
Mustard seeds | 1 teaspoon |
Cumin seeds (Jeera) | 1 teaspoon |
Turmeric powder (Haldi) | 1/4 teaspoon |
Asafoetida (hing) | 1/4 teaspoon |
Maharashtrian Goda Masala | 1/4 teaspoon |
Red Chilli powder | 1/4 teaspoon |
Kokum (Malabar Tamarind) | 2 pieces |
Grated jaggery | 1/2 teaspoon |
Groundnut powder | 2 teaspoons |
Water (or as required) | 2 cups |
Salt | to taste |
Chopped coriander (Dhania) leaves | for garnish |
Nutritional Information (per serving)
Nutrient | Amount |
---|---|
Calories | Approx. 200 |
Protein | Approx. 12g |
Carbohydrates | Approx. 30g |
Dietary Fiber | Approx. 8g |
Fat | Approx. 5g |
Sodium | Varies with salt added |
Instructions
-
Prepare the Base
Begin by heating the ghee or oil in a pressure cooker over medium heat. Once the oil is hot, add the mustard seeds and cumin seeds. Allow them to crackle, releasing their aromatic essence into the oil. -
Sauté Aromatics
Next, add the finely chopped onion and crushed garlic to the cooker. Sauté for 1-2 minutes, stirring frequently, until the onions become translucent and fragrant. This step enhances the overall flavor of the dish. -
Incorporate the Sprouts
After the onions are ready, sprinkle in the turmeric powder, and then add the green moong sprouts. Sauté this mixture for about a minute, allowing the sprouts to absorb the spices and flavors. -
Add the Spices
Now it’s time to elevate the dish with spices. Add the Maharashtrian Goda masala, red chili powder, and a pinch of salt. Mix well to ensure that the sprouts are evenly coated with the spices. -
Combine the Ingredients
Pour in the water and add the kokum, grated jaggery, and groundnut powder. Stir everything together, making sure that all the ingredients are well combined. -
Pressure Cook
Cover the pressure cooker with its lid and cook until the cooker releases one whistle, indicating that the sprouts are well cooked and infused with the spices. Depending on your pressure cooker, this might take around 5-7 minutes. If needed, adjust the consistency of the curry by adding more water. -
Garnish and Serve
Once done, carefully release the pressure and open the lid. Garnish the spicy sprouted moong dal with freshly chopped coriander leaves for a burst of freshness. Serve hot, accompanied by warm phulkas or fluffy steamed rice drizzled with a dollop of ghee for an authentic touch.
Enjoy Your Meal!
This Spicy Sprouted Moong Dal is not just a recipe; it’s an experience that embodies the heart of North Indian cooking. The combination of sprouts with fragrant spices creates a dish that is wholesome, satisfying, and absolutely delicious. Whether you’re serving it at a family gathering or enjoying it as a quick weekday meal, it’s bound to impress your taste buds and nourish your body. Dive into this delightful curry, and enjoy a burst of flavor in every bite!
This recipe is perfect for those looking to maintain a healthy diet while enjoying the rich flavors of traditional Indian cuisine. It’s easy to make, packed with protein, and brings a vibrant touch to your table. Happy cooking!