Low Fat Simple Cooked Moong Daal

Warm, comforting, and effortlessly nutritious, this Low Fat Simple Cooked Moong Daal is the ultimate healthy Indian vegetarian recipe. Made with protein-rich moong dal, aromatic spices like cumin and asafoetida, and a burst of freshness from cilantro and lemon juice, this dish delivers bold flavors with minimal fat. The addition of finely grated ginger and chopped green chili imparts a subtle zing, while the simmered tomatoes add just the right amount of sweetness. Perfect for busy weeknights, this wholesome daal comes together in under 40 minutes and pairs beautifully with steamed rice or chapati. Whether you're looking for a light, low-fat meal or a plant-based protein boost, this recipe is a must-try!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Moong dal (split yellow gram)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida
• 1 unit Green chili (finely chopped)
• 1 teaspoon Ginger (finely grated)
• 1 medium Tomato (chopped)
• 2 tablespoons Cilantro leaves (chopped)
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the moong dal thoroughly under running water until the water runs clear. Drain and set aside.

Step 2

In a medium-sized pot, add the rinsed moong dal and 3 cups of water. Bring it to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low and skim off any scum that rises to the surface.

Step 4

Add the turmeric powder and salt. Cover the pot with a lid, leaving it slightly ajar to prevent overflow, and let it simmer for about 15 to 20 minutes or until the dal is soft and fully cooked.

Step 5

In a separate small pan, dry roast the cumin seeds over medium heat until they turn a shade darker and are fragrant, for about a minute.

Step 6

Add the asafoetida, chopped green chili, and grated ginger to the pan. Stir for about 30 seconds until fragrant.

Step 7

Add the chopped tomato to the pan and cook for about 3-5 minutes until the tomatoes soften and blend well with the spices.

Step 8

Add the spiced tomato mixture to the cooked dal and gently mix well to combine all the flavors.

Step 9

Allow the dal to simmer for another 2-3 minutes, adjusting the consistency with more water if desired.

Step 10

Turn off the heat and stir in the lemon juice.

Step 11

Garnish with freshly chopped cilantro leaves before serving.

Step 12

Serve the low-fat simple cooked moong dal hot with steamed rice or chapati.

Nutrition Facts

Serving size	(1087.1g)

Amount per serving	% Daily Value*
Calories	745.2

Total Fat 3.6g	0%
Saturated Fat 0.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2426.1mg	0%
Total Carbohydrate 129.8g	0%
Dietary Fiber 19.4g	0%
Total Sugars 4.5g
Protein 51.2g	0%

Vitamin D 0IU	0%
Calcium 349.2mg	0%
Iron 16.9mg	0%
Potassium 2958.7mg	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: 4.3%

Protein: 27.1%

Carbs: 68.6%