Heart-Healthy Simple Cooked Moong Daal

Savor the comforting goodness of "Heart-Healthy Simple Cooked Moong Daal," a nourishing dish that brings wholesome flavors to your table while supporting your heart health. Made with protein-packed yellow moong dal, antioxidant-rich spinach, and aromatic spices like cumin, ginger, and turmeric, this recipe is both light and satisfying. The dal is simmered to creamy perfection and infused with a fragrant tempering of garlic, green chilies, and tomatoes, creating a balanced meal that's low in fat but high in flavor. Finished with a vibrant garnish of fresh coriander leaves, this dish pairs beautifully with brown rice or whole-grain bread for a complete, guilt-free indulgence. Ready in just 35 minutes, it's a quick and easy way to enjoy a hearty, plant-based meal that prioritizes wellness without compromising on taste.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup yellow moong dal (split yellow gram)
• 3 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 0.5 teaspoon cumin seeds
• 1 teaspoon ginger (finely chopped)
• 1 teaspoon garlic (finely chopped)
• 1 green chilies (slit)
• 1 medium tomato (chopped)
• 1 cup spinach (finely chopped)
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons fresh coriander leaves (for garnish)

Directions

Step 1

Rinse the moong dal under running water until the water runs clear. This helps remove excess starch and makes the dal less sticky when cooked.

Step 2

In a medium saucepan, combine the rinsed moong dal and 3 cups of water. Add the turmeric powder and salt.

Step 3

Bring the mixture to a boil over high heat, then reduce the heat to low. Cover the saucepan and let the dal simmer for about 15-20 minutes or until the dal is soft and cooked through, stirring occasionally.

Step 4

In a separate pan, heat the extra-virgin olive oil over medium heat.

Step 5

Add the cumin seeds to the oil. Once they start to sizzle, add the chopped ginger, garlic, green chili, and cook for 1-2 minutes until fragrant.

Step 6

Add the chopped tomato and cook for another 2-3 minutes until the tomato softens.

Step 7

Stir in the chopped spinach and cook until wilted, about 2 minutes.

Step 8

Pour the cooked spinach-tomato mixture into the saucepan with the cooked dal. Mix well to combine.

Step 9

Adjust the seasoning with more salt if necessary, and let the dal simmer for another 5 minutes.

Step 10

Garnish with fresh coriander leaves before serving.

Step 11

Serve hot with brown rice or whole-grain bread for a complete heart-healthy meal.

Nutrition Facts

Serving size	(1177.8g)

Amount per serving	% Daily Value*
Calories	883.3

Total Fat 17.0g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2477.9mg	0%
Total Carbohydrate 133.3g	0%
Dietary Fiber 21.4g	0%
Total Sugars 11.8g
Protein 53.4g	0%

Vitamin D 0IU	0%
Calcium 405.4mg	0%
Iron 17.7mg	0%
Potassium 3542.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.0%

Protein: 23.7%

Carbs: 59.3%