Low Fat Moong Daal

Delight in a bowl of nourishing comfort with this Low Fat Moong Daal recipe, a wholesome take on traditional Indian cuisine. Packed with protein-rich split green gram and infused with the vibrant flavors of turmeric, cumin, mustard seeds, and fresh curry leaves, this dish strikes the perfect balance between health and taste. A simple tempering of onions, tomatoes, garlic, and ginger adds depth and aroma, while a splash of lemon juice brightens every bite. This guilt-free, low-fat recipe is perfect for those craving a light yet satisfying meal. Ready in just under 40 minutes, it pairs beautifully with steamed rice or whole wheat chapati, making it the ultimate healthy dinner option. Perfect for vegetarian, high-protein, and low-fat diets, this dish is as versatile as it is delicious!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup split green gram (moong dal)
• 3 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 1 medium onion, finely chopped
• 1 medium tomato, finely chopped
• 1 green chili, slit lengthwise
• 2 garlic cloves, minced
• 1 teaspoon ginger, grated
• 0.5 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 8 pieces curry leaves
• 1 tablespoon oil (preferably olive or sunflower)
• 2 tablespoons cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the moong dal thoroughly under running water until the water runs clear. This helps in removing excess starch and any impurities.

Step 2

In a large bowl, soak the moong dal in water for about 15-20 minutes. This helps in softening the dal and reducing cooking time.

Step 3

In a large saucepan, add the soaked dal along with 3 cups of water and turmeric.

Step 4

Bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes or until the dal is mushy and fully cooked. Stir occasionally.

Step 5

Add salt and stir well to combine. Continue simmering while preparing the tempering.

Step 6

In a small pan, heat the tablespoon of oil over medium heat.

Step 7

Once hot, add the cumin and mustard seeds. Allow them to splutter for a few seconds.

Step 8

Add the curry leaves carefully (they will splutter), followed by chopped onion, green chili, garlic, and ginger.

Step 9

Sauté this mixture until the onions are transparent and lightly golden, approximately 5 minutes.

Step 10

Add the chopped tomato and sauté until the tomatoes are soft and the mixture is well-cooked, about 3-4 minutes.

Step 11

Pour this tempering into the cooked dal. Mix well to combine.

Step 12

Simmer the combined mixture for another 5 minutes, allowing the flavors to blend.

Step 13

Remove from heat and stir in the lemon juice.

Step 14

Garnish with chopped cilantro before serving.

Step 15

Serve hot with steamed rice or whole wheat chapati for a complete, healthy meal.

Nutrition Facts

Serving size	(1250.7g)

Amount per serving	% Daily Value*
Calories	934.3

Total Fat 18.0g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2434.6mg	0%
Total Carbohydrate 151.4g	0%
Dietary Fiber 38.2g	0%
Total Sugars 24.1g
Protein 52.6g	0%

Vitamin D 0IU	0%
Calcium 391.5mg	0%
Iron 16.5mg	0%
Potassium 3253.1mg	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: 16.6%

Protein: 21.5%

Carbs: 61.9%