Turai Moong Dal Recipe (Sattvic, No Onion No Garlic)
Turai Moong Dal, a delightful and nutritious dish from the heart of Gujarati cuisine, is a quick and easy recipe that is perfect for any occasion. This flavorful dish is made with bottle gourd (turai) and moong dal (yellow split lentils) and is cooked with a simple yet aromatic tempering. It is a great option for those who prefer sattvic or vegetarian meals, especially for those avoiding onion and garlic. Serve it with chapatis, rice, or a refreshing spinach raita for a wholesome meal.
Ingredients for Turai Moong Dal
| Ingredient | Quantity |
|---|---|
| Bottle Gourd (Turai) | 2, peeled and chopped |
| Yellow Moong Dal (Split) | 1/2 cup |
| Turmeric Powder | 1/2 teaspoon |
| Green Chilies | 2, chopped |
| Sugar | 1/2 teaspoon |
| Red Chili Powder | 1/2 teaspoon |
| Lemon Juice | 1 teaspoon |
| Salt | To taste |
| Fresh Coriander (Cilantro) | A handful, chopped |
| Oil | 1 teaspoon |
| Mustard Seeds (Rai) | 1/2 teaspoon |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
Preparation Time: 25 minutes
Cooking Time: 30 minutes
Total Time: 55 minutes
Servings: 4
Cuisine: Gujarati
Course: Side Dish
Diet: Sattvic (No Onion No Garlic)
Instructions for Preparing Turai Moong Dal
-
Cook the Dal and Vegetables:
- Begin by washing the moong dal thoroughly. In a pressure cooker, add the chopped bottle gourd (turai), moong dal, salt, green chilies, turmeric powder, sugar, and red chili powder. Pour in 1 cup of water.
- Close the lid of the cooker and cook on medium heat until you hear two whistles (approximately 2 minutes). After the second whistle, reduce the heat and allow the mixture to cook for another 3 minutes.
- Turn off the heat and let the pressure release naturally. Once the pressure is released, open the lid.
-
Prepare the Tempering (Tadka):
- In a small pan, heat 1 teaspoon of oil over medium heat.
- Once the oil is hot, add the mustard seeds and cumin seeds. Allow them to splutter for about 15 seconds, releasing their fragrance.
- Quickly pour this tempering over the cooked dal and turai mixture. Stir gently to incorporate the flavors.
-
Finish and Serve:
- Add fresh lemon juice and a handful of chopped green coriander to the dal. Stir again to blend the flavors.
- Your Turai Moong Dal is ready to serve. Enjoy this delicious and healthy dish with steamed rice, phulka (Indian flatbread), or a side of spinach raita for a complete meal.
Serving Suggestions:
Turai Moong Dal pairs beautifully with:
- Phulka (soft, thin chapatis) for a traditional touch.
- Green Gram Pulao or any light vegetable rice for a fulfilling, balanced meal.
- Spinach Raita for a refreshing and cooling side dish.
Why You’ll Love This Recipe:
This Turai Moong Dal is:
- Light and nutritious, ideal for a comforting yet healthy meal.
- Perfect for a sattvic diet, free from onions and garlic.
- A great source of protein, thanks to the moong dal and bottle gourd, making it ideal for vegetarians.
- Quick and easy, requiring minimal ingredients and time to prepare.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 7 g |
| Carbohydrates | 28 g |
| Fiber | 5 g |
| Fat | 2 g |
| Sodium | 200 mg |
| Vitamin A | 2% of the Daily Value (DV) |
| Vitamin C | 15% of the DV |
| Iron | 10% of the DV |
Enjoy the wholesome goodness of this flavorful Turai Moong Dal, a comforting dish that fits into any meal plan while providing essential nutrients!
