Mediterranean Diet Simple Cooked Moong Daal

Elevate your weeknight dinners with this Mediterranean Diet Simple Cooked Moong Daal, a nutritious and flavorful twist on a traditional staple. Combining the protein-packed goodness of moong dal (split yellow gram) with vibrant Mediterranean flavors like olive oil, fresh parsley, and mint, this one-pot recipe offers a perfect balance of wholesome ingredients. Infused with aromatic spices like cumin, turmeric, and coriander, and simmered in hearty vegetable broth, this easy-to-make dish is not only satisfying but also brimming with health benefits. Ready in just 40 minutes, it’s a comforting, plant-based meal ideal for those embracing the Mediterranean diet. Serve it warm with crusty whole grain bread or a crisp side salad for a complete and nourishing meal. Perfect for meal prepping, family dinners, or as a quick midweek fix, this dish is a must-try for healthy eating enthusiasts.

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Moong dal (split yellow gram)
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 units Garlic cloves, minced
• 1 large Tomato, diced
• 4 cups Vegetable broth
• 1 teaspoon Ground cumin
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Coriander powder
• 1 unit Bay leaf
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Lemon juice
• 0.25 cup Fresh parsley, chopped
• 0.25 cup Fresh mint leaves, chopped

Directions

Step 1

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

Step 2

In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 5 minutes.

Step 3

Stir in the diced tomato and cook for another 3 minutes until the tomato softens.

Step 4

Add the rinsed moong dal, vegetable broth, ground cumin, turmeric powder, coriander powder, bay leaf, salt, and black pepper. Stir well to combine.

Step 5

Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20 minutes or until the dal is tender and has absorbed most of the liquid.

Step 6

Remove the bay leaf from the pot. Stir in the lemon juice, chopped parsley, and mint leaves. Adjust the seasoning with more salt or pepper if needed.

Step 7

Serve the Mediterranean Moong Daal hot, garnished with additional fresh herbs if desired. This dish goes well with whole grain bread or a side salad.

Nutrition Facts

Serving size	(1629.9g)

Amount per serving	% Daily Value*
Calories	1478.3

Total Fat 41.0g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 4689.4mg	0%
Total Carbohydrate 215.9g	0%
Dietary Fiber 40.5g	0%
Total Sugars 28.3g
Protein 75.1g	0%

Vitamin D 0IU	0%
Calcium 802.8mg	0%
Iron 31.2mg	0%
Potassium 5893.5mg	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: 24.1%

Protein: 19.6%

Carbs: 56.3%