Masala Moong Dal

Masala Moong Dal is a flavorful and nutritious Indian snack made from split yellow mung beans, infused with aromatic spices. This low-carb delight is perfect for a quick bite or a healthy appetizer.

Ingredients

• Moong dal (split yellow mung beans) - 100 grams
• Water - 500 ml
• Onion (finely chopped) - 1 medium
• Tomato (chopped) - 1 medium
• Green chili (slit) - 1
• Ginger (grated) - 1 teaspoon
• Garlic (minced) - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Coriander leaves (chopped) - 2 tablespoons
• Lemon juice - 1 tablespoon
• Oil (for cooking) - 1 tablespoon

Steps

1. Rinse the moong dal under cold water until the water runs clear, then soak it in water for 15 minutes.
2. In a pan, heat the oil over medium heat and add cumin seeds. Once they start to splutter, add the chopped onion and sauté until golden brown.
3. Add the grated ginger, minced garlic, and slit green chili. Sauté for another minute until fragrant.
4. Stir in the chopped tomato, turmeric powder, red chili powder, and salt. Cook until the tomato softens and oil begins to separate.
5. Drain the soaked moong dal and add it to the pan along with 500 ml of water. Stir well and bring to a boil.
6. Reduce the heat to low, cover the pan, and let it simmer for about 15-20 minutes or until the dal is soft and cooked through.
7. Once cooked, stir in the garam masala and chopped coriander leaves. Adjust salt if needed.
8. Remove from heat, drizzle with lemon juice, and serve hot.

Nutrition

• Calories: 180
• Protein: 10 g
• Carbs: 26 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein, making it a great option for muscle repair and growth.
• Rich in dietary fiber, which aids in digestion and helps maintain a healthy gut.

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