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Punjabi Sabut moong dal recipe. Healthy whole green moong dal recipe with Punjabi tadka is one of most popular punjabi dal. A dal tadka recipe which is perfect to serve with roti chapati paratha or as a dal rice meal.
Punjabi cuisine is popular for the variety of dal recipes. I have already shared the Dal makhani, Dhuli moong dal recipe, langar wali dal, sookhi Urd dal, amongst other. Dal Palak is another delicious moong dal preparation that can be made with moong dal.
Dal is almost a staple dish especially for dinner in Punjabi homes, unlike UP and Bihar where dal is usually served in day’s meal or lunch. Back in the time when we were growing up Dinner was always a hearty dal tadka and a dry subzi to accompany it. Roti was mostly skipped since that made a wholesome meal that was hearty and healthy.
This whole moong dal was almost cooked once or sometimes twice in my home. My mother would add a generous dose of Punjabi tadka to it, and that means a lot of ghee as well :). Punjabi dal tadka is usually same for most of the dals lot of green chili, sometimes whole red chilies as well and tomato, onion with garam masala and cumin in lots of ghee. That tadka can lift any boring bland dal to a whole new level of flavor and spice. So, this sabut green moong dal with Punjabi tadka is an amazing way to add a variety of dal recipes if you are still thinking about it.
And, yes a sprinkle of fresh cilantro/coriander leaves and a generous squeeze of lime is the best way to add more flavor to the Punjabi style whole green moong dal.
Recipe Notes: Punjabi Sabut Moong Dal
- Cook the Dal to a well-done consistency. Punjabi dals are never watery.
- If Dal is still watery when you open pressure cooker, Cook it little more on slow heat without the lid. Make sure to stir it in between.
- Tadka should be cooked well too. Tomatoes well cooked and onion light brown is usual method of making Punjabi tadka for dal.
- Sabut moong dal tastes great with a sprinkle of fresh dhania (cilantro/coriander leaves) so make sure not to skip that.
- Also, it tastes best with tandoori roti or paratha otherwise you can serve it with any bread or rice.
Dals are a great source of proteins, especially for vegetarians. Also, a great source of soluble fiber which is an additional health benefit of this green whole moong dal. If you try to cook your meals keeping the glycemic index in mind this one is a low GI dish, hence should be suitable for diabetics or pre-diabetics too. (However, check with your health advisor if it is suitable for you). I like to include a lot of these dals, lentils, and legumes in my meal as these have a great satiety factor and keep me full for longer period of time.
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- 200 grams Moong Dal
- 1 tsp salt
- 1 tsp chili powder red
- 1/2 tsp turmeric powder
- 2.5 Tbsp ghee for tempering
- 1 tsp garam masala
- 1/4 cup onion chopped
- 2 tomato chopped
- 1 tsp cumin
- 2 whole red chilli
- 1 green chilli chopped
- 1 tsp ginger chopped
- 1/5 tsp asafoetida hing
- lime juice
- 1 tbsp coriander leaves
Clean whole Moong dal, wash then soak dal in water for few hours.
Discard the water in which dal was soaked and wash the dal/lentil once again.
Put the Moong dal in a pressure cooker, add 4 cups of water, and salt, red chilli powder and turmeric powder. Close the lid of pressure cooker and place the dal on the gas to cook.
After 1 whistle reduce the heat to the lowest and cook dal for another 3-4 whistles. In total Dal should be cooked for 20 Minutes.
Turn off the heat, and wait until all of the pressure escapes from the cooker.
In the meanwhile prepare the tempering for sabut moong dal tadka.
In a small tadka pan heat up the 2Tbsp of ghee and add asafoetida, chopped green chilli, ginger and chopped onion. Cook them till onion are light brown.
Now add chopped tomatoes and cook the tomatoes till they are pulpy, add garam masala and mix well.
Switch off the heat.
Now When pressure is released from cooker, open the lid and mix it well. In case moong dal is not cooked to your preferred consistency cook it with lid open for few more minutes. Or, adjust the water if you feel it is less by adding boiling water.
Pour the hot tempering in the pressure cooked dal.
Mix it well and serve it in a big bowl.
Now in another tadka pan heat up 1/2 tbsp of ghee and add cumin and broken whole red chilli. Allow the cumin seeds to pop and switch off the heat add this hot tadka over the hot dal.
Serve this punjabi style sabut moong dal tadka with, Tandoori roti, tandoori paratha, fresh hot paratha or steamed rice.