High Protein Simple Cooked Moong Daal

Elevate your everyday meals with this nourishing and delicious High Protein Simple Cooked Moong Daal. Packed with plant-based protein from delicate split green gram (moong daal), this recipe is simmered to perfection with the warm, earthy flavors of turmeric, cumin, and ginger. A fragrant tempering of ghee, asafoetida, and vibrant tomatoes enhances its flavor profile, while fresh coriander adds a burst of freshness. Ready in just 30 minutes, this satisfying dish is as wholesome as it is simple, making it a perfect choice for busy weeknights or a comforting addition to your meal prep rotation. Serve this velvety daal with steamed rice or Indian bread for a hearty, protein-rich meal that's sure to please the whole family.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup moong daal (split green gram)
• 3 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 1 tablespoon ghee or vegetable oil
• 0.5 teaspoon cumin seeds
• 1 pinch hing (asafoetida)
• 1 teaspoon ginger, grated
• 1 whole green chili, slit
• 1 small tomato, chopped
• 2 tablespoons coriander leaves, chopped

Directions

Step 1

Rinse the moong daal thoroughly under running water until the water runs clear to remove any dirt or excess starch.

Step 2

In a medium saucepan, combine moong daal, 3 cups of water, turmeric powder, and salt. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to a simmer and cover the pan. Cook for approximately 20 minutes or until the daal is soft and fully cooked.

Step 4

In a small pan, heat ghee or oil over medium heat. Add cumin seeds and allow them to splutter for a few seconds.

Step 5

Add a pinch of hing, grated ginger, and slit green chili to the pan. Sauté for about a minute until the ginger is fragrant.

Step 6

Add the chopped tomato and cook for 3-4 minutes until the tomato softens and blends with the spices.

Step 7

Pour the tempered spices and tomato mixture into the cooked daal and stir well to combine.

Step 8

Simmer the daal for an additional 5 minutes to blend all the flavors.

Step 9

Garnish with freshly chopped coriander leaves before serving.

Step 10

Serve hot with steamed rice or Indian bread for a complete meal.

Nutrition Facts

Serving size	(1049.5g)

Amount per serving	% Daily Value*
Calories	854.8

Total Fat 17.2g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 0g
Cholesterol 35.8mg	0%
Sodium 2422.3mg	0%
Total Carbohydrate 133.0g	0%
Dietary Fiber 34.1g	0%
Total Sugars 16.2g
Protein 49.5g	0%

Vitamin D 0IU	0%
Calcium 323.2mg	0%
Iron 15.6mg	0%
Potassium 2820.9mg	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: 17.5%

Protein: 22.4%

Carbs: 60.1%