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Nutritive Boiled Moong Dal Recipe

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Lentils or dals are the perfect side dish for an Indian meal. They are easy to digest and have high nutritional value too! Man nutritionists say that we must eat lentils on a regular basis. Many health magazines consider lentils as one of the healthy pulses. Dals are rich in protein and have good amount of dietary fibre, minerals and vitamin B1, required for proper functioning of digestive tract.

In Indian cuisine, lentils are often mixed with spices, onions and grains that makes dal a complete protein dish. However, researchers have also shown that lentils have high phylate content that reduces the bioavailabilty of dietary mineral. Therefore, lentils are soaked for sometime before cooking. In India, dal tadka and dal fry are made using lentils. Many people suffering from intestinal problem or stomach ailments are advised to consume not so spicy boiled dal. Today we give you a boiled moong tadka dal recipe that is yummy, healthy and is suited for people who are advised to eat low calories and non-spicy food.

Boiled Moong Tadka Dal

Serve: 4

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients:

  • Moong dal- 1cup
  • Onion- 1(chopped)
  • Carrot- 2 (sliced)
  • Garlic- ½ tbsp (chopped)
  • Ginger- ½ tbsp (chopped)
  • Tomato- 1 (chopped)
  • Cumin seeds- 1tsp
  • Turmeric powder- ½ tsp
  • Red chilli powder- ¼ tsp
  • Asafoetida- a pinch
  • Bay leaf- 1
  • Ghee- 1tbsp
  • Water- 3 cups
  • Salt- as per taste

For garnishing

  • Coriander leaves- 1tbsp (chopped)

Lemon- 1 slice

Procedure:

  • Soak moong dal in warm water for 30-45 minutes. Heat ghee in a pressure cooker. Season with asafoetida, cumin seeds and bay leaf.
  • Now add soaked dal with little water, tomato, carrot, ginger, garlic, turmeric, red chilli and salt. Mix all the ingredients and cook for about 1 minute.
  • Now close the lid and pressure cook for a duration of 4 whistles. Let it cool.
  • Open the pressure cooker lid and check if the dal has cooked or not.
  • If done, you can take out the boiled dal tadka and if not pressure cook for another 1-2 whistles.
  • Garnish the dal with lemon slice and chopped coriander leaves.

Your boiled moong dal is ready to be served. Serve it hot with steamed rice or rotis.

Read more about: dals side dishes
Story first published: Thursday, December 6, 2012, 18:47 [IST]