Moong Dal / Green Gram Recipe

Moong Dal recipe with step by step pictures.

The Sabut Moong Dal (whole green gram) is one of the most wholesome among the pulses. Cooked Moong dal is easy to digest so good for sick kids / persons. This is a great source of protein, fiber and iron so containing it in daily diet will provide you healthy nutrients.  


 

Sabut Moong Dal / Whole Green Gram
440 calories
57 g
0 g
19 g
15 g
2 g
336 g
232 g
15 g
0 g
16 g
Nutrition Facts
Serving Size
336g
Amount Per Serving
Calories 440
Calories from Fat 169
% Daily Value *
Total Fat 19g
30%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 12g
Cholesterol 0mg
0%
Sodium 232mg
10%
Total Carbohydrates 57g
19%
Dietary Fiber 15g
60%
Sugars 15g
Protein 15g
Vitamin A
48%
Vitamin C
228%
Calcium
16%
Iron
43%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 Cup Moong Dal
  2. 1/4 Cup Chana Dal
  3. 1 Medium Onion (finely Chopped)
  4. 1 Small Tomato (finely Chopped)
  5. 1 Medium Green Chilly (finely Chopped)
  6. 3-4 Garlic Cloves (finely Chopped)
  7. ½ Teaspoon finely chopped Ginger
  8. 1 Teaspoon Red Chilly powder
  9. 1 Teaspoon Haldi/ Turmeric Powder
  10. 1 Pinch Hing/Asafoetida
  11. 1 Teaspoon Mustard Seeds
  12. 1 Teaspoon Cumin Seeds
  13. 4-5 Curry Leaves
  14. 3 Teaspoon Oil
  15. Salt as per taste
  16. Fresh green coriander leaves for garnishing
Instructions
  1. Wash Moong and chana dal.
  2. In a Pressure Pan/Cooker add both the dals + half teaspoon turmeric powder + a pinch of salt and 3½ cups of water. Mix it well.
  3. Take 9-10 whistels of Cooker or cook until dal get tender. Mash the cooked dal, adjust the consistency by adding some water and mix it well.
  4. Heat oil in a pan or kadhai.
  5. Add mustard seeds and cumin seeds cook for a minute, add curry leaves + ginger + garlic and hing. Stir for a minute, add onion + a pinch of salt + green chilly & cook for 2-3 minutes (adding some salt to onions will help to cook onions fastly).
  6. When onions turn light brown add chopped tomato.
  7. Cook till oil separates.
  8. When oil starts separating add red chilly powder + garam masala + turmeric powder and salt, stir for 2 min.
  9. Add some water to the masala.
  10. Cook till oil saperates so that all the added ingredients will get cooked properly.
  11. Add cokked dal to it, Cook it on medium heat stiring continuously for 5 minutes. Taste the dal, if needed adjust spices as per your choice. Cook the dal for another 3-5 minutes on low flame.
  12. Garnish with chopped green coriander leaves and Serve hot with Roti or Rice.
Notes
  1. If you are making this for a sick person then avoid adding chana dal and red chilly powder
beta
calories
440
fat
19g
protein
15g
carbs
57g
more
V's Little World http://www.vslittleworld.com/

1. Wash Moong and chana dal.

2. In a Pressure Pan/Cooker add both the dals + half teaspoon turmeric powder + a pinch of salt and 3½ cups of water. Mix it well.


3. Take 9-10 whistles of Cooker or cook until dal get tender. Mash the cooked dal, adjust the consistency by adding some water and mix it well.


4. Heat oil in a pan or kadhai.


5. Add mustard seeds and cumin seeds cook for a minute, add curry leaves + ginger + garlic and hing. Stir for a minute, add onion + a pinch of salt + green chilly & cook for 2-3 minutes (adding some salt to onions will help to cook onions fastly).


6. When onions turn light brown add chopped tomato


7. Cook till oil separates.


8. When oil starts separating add red chilly powder + garam masala + turmeric powder and salt, stir for 2 min.


9. Add some water to the masala.


10. Cook till oil separates so that all the added ingredients will get cooked properly.


11. Add cooked dal to it, Cook it on medium heat stiring continuously for 5 minutes. Taste the dal, if needed adjust spices as per your choice. Cook the dal for another 3-5 minutes on low flame.


Garnish with chopped green coriander leaves and Serve hot with Roti or Rice.

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