Sprouted Moong Dal Recipe
Description:
This nutritious and flavorful Sprouted Moong Dal is a quintessential North Indian dish thatโs perfect for a wholesome lunch. Packed with protein and spices, it pairs wonderfully with flatbreads and raita.
Ingredients
| Ingredient | Quantity |
|---|---|
| Sprouted Moong | 2 cups |
| Garlic (crushed) | 3 cloves |
| Onion (finely chopped) | 1 |
| Ghee or Oil | 1 tablespoon |
| Mustard Seeds | 1 teaspoon |
| Cumin Seeds | 1 teaspoon |
| Turmeric Powder | 1/4 teaspoon |
| Asafoetida | 1/4 teaspoon |
| Goda Masala | 1/4 teaspoon |
| Red Chili Powder | 1/4 teaspoon |
| Kokum | 2 pieces |
| Jaggery (grated) | 1/2 teaspoon |
| Peanut Powder | 2 teaspoons |
| Water | 2 cups (or as needed) |
| Salt | to taste |
| Fresh Coriander (chopped) | for garnish |
Nutritional Information
| Nutrient | Per Serving |
|---|---|
| Calories | Approx. 150 |
| Protein | High |
| Dietary Fiber | Moderate |
| Carbohydrates | Moderate |
| Fats | Low |
Instructions
- Heat the Ghee/Oil: In a pressure cooker, heat the ghee or oil over medium flame.
- Add Spices: Once hot, add mustard seeds and cumin seeds. Sautรฉ for about 10 seconds until they begin to splutter.
- Sautรฉ Aromatics: Add the chopped onion, crushed garlic, and asafoetida. Cook until the onions are translucent and softened.
- Incorporate Moong: Add turmeric powder and sprouted moong dal to the mixture, cooking for an additional minute to combine the flavors.
- Mix in Seasonings: Stir in the goda masala and red chili powder, ensuring everything is well mixed.
- Add Liquids: Pour in water and add kokum, grated jaggery, salt, and peanut powder. Stir to combine all ingredients thoroughly.
- Pressure Cook: Cover the cooker and cook until you hear one whistle (one “siti”).
- Garnish and Serve: Release the pressure, open the lid, and stir the dal. Garnish with fresh coriander before serving.
Serving Suggestion: Serve the Sprouted Moong Dal with a side of sev tomato curry, spinach raita, and warm phulkas for a delightful lunch experience.
Enjoy the ultimate combination of health and flavor with this Sprouted Moong Dal!
