Sabut Moong Dal

With a hectic life with jam packed schedules throughout week , we don’t feel like cooking much over weekends and end up in eating junk or high calorie foods. So we try to include in our weekdays more protein, fibrous and low calorie foods as a measure towards healthy eating.
Green moong is a high protein source for vegans, has low glycemic index and is tummy filling. Green moong cooked in spicy onion tomato gravy help in healthy eating without any compromise in taste.

Ingredients

• 0.5 cup green moong dal soaked in water overnight or for a minimum of 3 hours.
• 1 medium onion finely chopped
• 1 large tomato finely chopped
• 1 inch ginger finely chopped
• 1 garlic clove finely chopped
• 2 green chillies chopped
• 2.5 cup water
• Salt to taste

Spice powders

• 0.25 tsp turmeric powder
• 0.5 tsp red chilli powder
• 0.5 tsp coriander powder
• 0.25 tsp garam masala powder

Seasoning Ingredients

• 2 tbsp oil
• 0.5 tsp cumin seeds
• 1 tej patta / Indian bay leaf

Garnishing Ingredients

• 2 tbsp coriander leaves finely chopped

Preparation

1. Soak the green moong dal in water.

Method

1. Heat oil in a pressure cooker. Add all the seasoning ingredients. Saute till the cumin seeds splutter.
2. Add finely chopped onions. Saute till the onions turn translucent.
3. Add finely chopped ginger,garlic and green chillies. Saute till the raw smell of garlic goes away.
4. Add the chopped tomatoes and all spice powders.
5. Stir and saute till tomatoes become mushy and oil starts leaving from the onion-tomato masala mixture.
6. Drain and add the moong dal.
7. Add water and salt to taste. Mix well.
8. Cover and pressure cook for 10-12 whistles on medium flame.
9. Once the pressure subsides, open and check the consistency. If dal looks dry, add more water and simmer for 5 minutes.
10. The consistency of the dal should not be watery. While cooking dal, mash few lentils with back of the spoon.
11. Serve hot with rice or phulkas.

Notes

1. Ginger-garlic paste can be alternately used. We personally prefer finely chopped ginger and garlic.