Moong Dal
All Foods • India
How to Make Moong Dal (Traditional & Healthy Version)
Moong Dal, or split yellow lentils, is a beloved snack and meal across India and globally. This humble yet nutritious dish has deep roots in Indian cuisine, often featured in daily home-cooked meals, festive spreads, and even Ayurvedic diets. Light on the stomach and easy to digest, moong dal is favored for its subtle flavor and versatility. Its mild, earthy taste pairs perfectly with aromatic spices, making it a comforting choice for families and health enthusiasts alike. In Indian households, moong dal is prepared in various styles—stir-fried, soupy, or even dry as a savory snack. Traditionally, it is cooked with minimal oil and a gentle tempering of jeera (cumin), hing (asafoetida), and turmeric, creating a balanced dish that is both flavorful and nourishing. From North Indian kitchens serving it with rice or roti, to South Indian homes where dal is combined with coconut and curry leaves, moong dal adapts to every palate and occasion. Its affordability, ease of preparation, and impressive nutrition profile make it a staple for vegetarians and those tracking their calorie intake.
Ingredients(for 1 katori moong dal + 1 small bowl vegetable subzi)
- 1/2 cup Moong dal (split yellow lentils) (washed and soaked for 15 minutes)
- 2 cups Water
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt
- 1 tsp Ghee or oil (preferably cold-pressed) - optional
- 1/2 tsp Cumin seeds (jeera)
- a pinch Asafoetida (hing)
- 1 Green chili (finely chopped, adjust to taste) - optional
- 1/2 inch Ginger (grated)
- 1 tbsp Fresh coriander leaves (dhaniya, chopped)
- 1 small Tomato (finely chopped) - optional
Instructions
- 1
Wash and soak moong dal for 15 minutes. Drain and transfer to a pressure cooker or saucepan with water and turmeric.
5 minutes
Soaking dal shortens cooking time and improves digestibility.
- 2
Cook dal for 2 whistles in a pressure cooker, or simmer on medium heat until soft (about 15 minutes).
15 minutes
For a softer texture, cook a few minutes longer.
- 3
Heat ghee or oil in a small pan. Add cumin seeds and allow them to crackle.
2 minutes
Use cold-pressed oil for a healthier option.
- 4
Add asafoetida, chopped green chili, and ginger. Sauté until aromatic.
2 minutes
Reduce chili for a milder flavor, especially for kids.
Why This Dish is Healthy
Moong dal is light on the stomach, easy to digest, and low in calories, making it ideal for weight management and diabetic diets. Its high protein content helps build and repair tissues, while fiber aids in satiety and gut health. Preparing it with minimal oil and plenty of fresh herbs ensures a healthy, balanced snack, perfect for active lifestyles and calorie-conscious eaters.
Moong dal is an excellent source of plant-based protein, low in fat, and rich in dietary fiber. It provides complex carbohydrates that release energy slowly, helping maintain stable blood sugar. Packed with essential vitamins like B-complex, iron, potassium, and magnesium, moong dal supports heart health, muscle function, and digestion. It's naturally gluten-free and suitable for vegetarians and vegans (when made without ghee), making it a nutrient-dense choice for any meal.
Pro Tips
- 💡Tip 1: Soaking dal for 10–15 minutes reduces cooking time.
- 💡Tip 2: Add a pinch of hing to aid digestion.
- 💡Tip 3: Garnish with fresh coriander for aroma and nutrition.
- 💡Tip 4: Adjust water for desired consistency—thicker for snacks, thinner for soups.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
| Protein | 6.0 g |
| Carbohydrates | 18.0 g |
| Total Fat | 0.5 g |
| Fiber | 1.8 g |
| Sugars | 1.2 g |
| Iron | 1.2 mg |
| Calcium | 27.0 mg |
| Sodium | 5.0 mg |
| Potassium | 185.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 5.0 IU |
| Vitamin C | 1.5 mg |
| Magnesium | 33.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 54.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.5 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 50.0 µg |
