Dal Moong Fry: A Delicious and Nutritious Dish
Dal Moong Fry is a simple yet flavorful dish made from split green gram, commonly known as moong dal. This dish is popular in Indian households due to its high nutritional value, ease of preparation, and delicious taste. Moong dal is packed with protein, fiber, and essential vitamins, making it an excellent choice for a healthy meal
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The Benefits of Moong Dal
Moong dal is considered one of the healthiest lentils. It is rich in protein, making it an ideal food choice for vegetarians. Additionally, it is easy to digest, making it a great option for people with sensitive stomachs. Moong dal also contains antioxidants, which help boost immunity and promote overall health.
This lentil is also known for its low glycemic index, which makes it beneficial for people with diabetes. The presence of fiber ensures proper digestion and helps in maintaining a healthy gut. Furthermore, moong dal is a good source of iron, which aids in preventing anemia and maintaining energy levels.
Ingredients Required for Dal Moong Fry
To prepare this tasty and nutritious dish, you will need the following ingredients:
- 1 cup moong dal (split green gram)
- 2 cups water
- 2 tablespoons oil or ghee
- 1 teaspoon cumin seeds
- 1 onion, finely chopped
- 1 tomato, chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 green chili, chopped (optional)
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1/2 teaspoon garam masala
- Salt to taste
- Fresh coriander leaves for garnish
- Lemon juice (optional)
Step-by-Step Cooking Instructions
- Wash and Cook the Moong Dal: Start by washing the moong dal thoroughly under running water until the water runs clear. Then, cook it with two cups of water in a pressure cooker for about 2-3 whistles or until it becomes soft. If you are using an open pot, simmer it until the dal turns mushy.
- Prepare the Tempering: In a pan, heat oil or ghee. Add cumin seeds and let them splutter. Then, add the finely chopped onions and sauté them until they turn golden brown.
- Add Spices and Tomatoes: Add minced garlic, grated ginger, and chopped green chili. Sauté for a few seconds until the raw aroma disappears. Then, add chopped tomatoes along with turmeric powder, red chili powder, and salt. Cook until the tomatoes turn soft and mushy.
- Mix the Dal: Once the masala is well cooked, add the boiled moong dal to the pan. Stir well and let it simmer for a few minutes so that the flavors blend.
- Add Final Touches: Sprinkle garam masala and mix well. If the dal is too thick, you can add a little water to adjust the consistency.
- Garnish and Serve: Turn off the heat and garnish with fresh coriander leaves. Squeeze a little lemon juice for an extra tangy flavor.
Serving Suggestions
Dal Moong Fry can be enjoyed in various ways. It pairs well with steamed rice, jeera rice, roti, or paratha. You can also serve it with a side of fresh salad or yogurt for a wholesome meal.
For a richer version, you can add a dollop of butter or ghee on top before serving. You may also experiment by adding vegetables like spinach or carrots for added nutrition.
Conclusion
Dal Moong Fry is a delicious, easy-to-make, and highly nutritious dish that can be prepared in under 30 minutes. Whether you are looking for a comforting meal or a protein-packed dish, this recipe is perfect for all occasions. Try it today and enjoy the wholesome goodness of moong dal!