Steamed Green Lentils
Beverages • India
How to Make Steamed Green Lentils (Traditional & Healthy Version)
Steamed Green Lentils, known locally as 'Moong Dal Bhap', are a staple in Indian vegetarian cuisine, celebrated for their high nutritional value and simple, earthy flavors. This dish traces its roots to various regions across India, where green moong dal (split green gram) is cherished for its versatility and health benefits. Traditionally, steaming is a preferred method, especially in South Indian and Gujarati households, to preserve the delicate taste and maximum nutrition of the lentils. The result is a light, fluffy, and mildly spiced preparation that pairs beautifully with dahi (curd) or fresh chutneys. Steamed Green Lentils are a go-to during fasting days and festivals like Navratri, where light and sattvic foods are favored. Their gentle flavor profile makes them suitable for all age groups, and they are often served for breakfast or lunch as a wholesome and filling option. The dish is naturally gluten-free, low in fat, and can be easily adapted for vegan diets. The inclusion of fresh ginger, green chilies, and a tempering of mustard seeds, curry leaves, and hing (asafoetida) lend an aromatic depth, making it a comforting and nourishing choice for the health-conscious.
Ingredients(for 1 bowl (about 200g) per serving)
- 1 cup Green moong dal (split green gram) (sabut moong dal)
- 2 cups Water (for soaking and steaming)
- 1 tsp Fresh ginger (finely grated, adrak)
- 1 Green chili (finely chopped, hari mirch) - optional
- to taste Salt (sendha namak for vrat/fasting)
- 1/2 tsp Mustard seeds (rai)
- 6-8 Curry leaves (kadi patta)
- a pinch Asafoetida (hing)
- 1/4 tsp Turmeric powder (haldi)
- 1 tsp Lemon juice (nimbu ras, for garnish) - optional
- 1 tbsp Fresh coriander leaves (hara dhania, chopped) - optional
Instructions
- 1
Rinse and soak the green moong dal in water for at least 2-3 hours. Drain and set aside.
5 minutes
Soaking helps the lentils cook faster and improves digestibility.
- 2
In a mixing bowl, combine soaked dal, grated ginger, chopped green chili, turmeric powder, and salt. Mix well.
3 minutes
Add green chili as per your spice preference.
- 3
Prepare a steamer or idli cooker. Grease a small steel bowl or thali with a few drops of oil.
2 minutes
Use minimal oil for greasing to keep the dish low in fat.
- 4
Pour the dal mixture into the greased bowl and place it in the steamer. Steam for 15-18 minutes until the lentils are cooked and set.
18 minutes
Check for doneness by inserting a toothpick – it should come out clean.
Why This Dish is Healthy
This Steamed Green Lentils recipe is a healthy choice because it uses whole foods, minimal oil, and a gentle cooking method that retains the natural nutrients of the ingredients. It's high in protein and fiber, promoting satiety and aiding weight management. The dish is naturally gluten-free and can be easily adapted for vegan diets, making it suitable for most dietary needs. Including this wholesome recipe in your meal plan supports heart health and stable blood sugar levels.
Green moong dal is an excellent source of plant-based protein, dietary fiber, and complex carbohydrates, making it ideal for muscle repair and sustained energy. It is low in fat and contains essential vitamins like folate, vitamin B6, and minerals such as magnesium, iron, and potassium. The use of minimal oil and steaming method preserves nutrients while reducing added calories. Ginger and green chili aid digestion and metabolism, while lemon juice boosts vitamin C.
Pro Tips
- 💡Tip 1: Use sabut moong dal for a chunkier texture or split moong for a softer result.
- 💡Tip 2: Add finely chopped vegetables like carrots or spinach for extra nutrition.
- 💡Tip 3: Tempering with curry leaves and hing enhances aroma and digestive properties.
Storage & Serving
Store leftover steamed lentils in an airtight container in the refrigerator for up to 2 days. Reheat gently by steaming or microwaving before serving. Avoid freezing to maintain texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 116.0 kcal |
