• Country: India
• Region/Province: General
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Servings: 4
• Difficulty: Easy

Health Benefits

• Digestive Health: Moong dal is easy to digest and is a good source of fiber.
• Weight Management: High in protein, which helps with satiety.
• Heart Health: Low in saturated fat and cholesterol.

Dietary Categories

• ✅ Vegan, Vegetarian, Gluten-free, Dairy-free
• ❌ None

Nutritional Highlights (per serving)

• Calories: 300
• Protein: 20g
• Fiber: 15g
• Key Nutrients: Iron, Folate, Magnesium

Ingredients (with quantities)

• 1 cup yellow moong dal (split mung beans), rinsed
• 4 cups water or vegetable broth
• 1 tsp turmeric powder
• 1 tbsp coconut oil or ghee
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 tbsp ginger-garlic paste
• 1 green chili, slit lengthwise
• 1 cup chopped spinach
• 1/2 tsp garam masala
• Salt to taste
• Fresh cilantro, chopped, for garnish

Instructions

1. In a pot, combine the rinsed moong dal, water or vegetable broth, and turmeric powder. Bring to a boil, then reduce the heat and let it simmer for 15-20 minutes, or until the dal is soft and cooked through.
2. While the dal is cooking, prepare the tempering. In a separate pan, heat the coconut oil or ghee over medium heat. Add the cumin seeds and mustard seeds. When they start to splutter, add the chopped onion and cook until golden brown.
3. Add the ginger-garlic paste and green chili and sauté for a minute.
4. Add the chopped tomato and cook until it becomes soft.
5. Stir in the chopped spinach and cook for a couple of minutes until it wilts.
6. Pour the tempering over the cooked dal. Add the garam masala and salt to taste. Mix well and let it simmer for another 5 minutes.
7. Garnish with fresh cilantro and serve hot.

Chef’s Healthy Modifications

• Original ingredient → Healthier substitute: Using coconut oil instead of ghee makes this dish vegan-friendly. Adding spinach boosts the nutritional value.
• Cooking method change for health: This is a simple and healthy cooking method.
• Portion/serving suggestions: Serve with brown rice or whole wheat roti for a complete meal.

Cultural Context

Dal is a staple food in India and is consumed on a daily basis in most households. Moong dal is one of the most popular types of dal as it is light, easy to digest, and packed with nutrients. This recipe is a simple and delicious way to enjoy this classic Indian comfort food