Whole Green Moong Dal Subzi
I have traditionally used whole green moong in pesarattu and idlis. For a change, I tried making a North Indian style subzi with green moong as the base. The earthy flavor of the dal, combined with the flavorful spices, indeed makes for a satisfying side for rotis, parathas and pulav varieties.
Green moong is an incredibly good source of protein. This green legume confers anti inflammatory and anti microbial benefits. It helps in lowering the LDL , thereby reducing the risk of heart disease.
Also, it is one of the easier to digest beans variety. The bio availability of moong beans can be increased by soaking them for a long period , prior to cooking.Fermented moong sprouts are amazingly nutritious, as well.
Let's proceed to the recipe
Ingredients:
Whole green moong- 2 cups (thoroughly rinsed and soaked for a minimum of 8 hours)
Onions- 1/2 cup finely chopped
Tomatoes- 1 (finely chopped)
Ginger - a small chunk (finely grated)
Garlic- 2 to 3 cloves( finely minced)
Chilli powder- 1 tsp (adapt it to suit your spice preference)
Garam Masala powder- 1 tsp
Cilantro- (for garnish)
Salt- as needed
Oil- 2 tsps
Spices for seasoning:
Cumin seeds- 1 tsp
Fennel seeds- 1 tsp
Cloves- 1/2 tsp
Cinnamon powder-a pinch
Bay leaf- 2 (slightly broken)
Notes:
1. A longer soaking time helps in the beans cooking quicker. Also, it helps with easier digestion. I would recommend soaking overnight.
Preparation:
Pressure cook the moong dal for 3 whistles with sufficient water. Make sure to drain the water used in soaking, and use fresh water to cook the beans. Once the pressure releases, mash the dal with the back of the ladle, and keep ready for use.
In a kadai, add oil. When hot, add all the spices. Stir for a couple of seconds over a medium flame.
Tip in the finely chopped onions, grated ginger and minced garlic. Fry for a couple of minutes, until the onions turn tranclucent, and the raw smell of garlic fades. Now add the chopped tomato pieces and chilli powder. Once the tomatoes turn mushy, add the cooked moong dal and the needed salt.
Stir nicely to mix everything. Add the garam masala. Cook covered over a medium flame, so as to
bring all the flavors together.
Once fully cooked, transfer to a bowl, and enjoy this healthy protein brimming dish with rotis, parathas or pulav of your choice.
Notes:
1. If you have added salt while pressure cooking the dal, make sure to reduce the quantity of salt, that is added to the gravy.
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| Whole Green Moong Dal subzi |
I have traditionally used whole green moong in pesarattu and idlis. For a change, I tried making a North Indian style subzi with green moong as the base. The earthy flavor of the dal, combined with the flavorful spices, indeed makes for a satisfying side for rotis, parathas and pulav varieties.
Green moong is an incredibly good source of protein. This green legume confers anti inflammatory and anti microbial benefits. It helps in lowering the LDL , thereby reducing the risk of heart disease.
Also, it is one of the easier to digest beans variety. The bio availability of moong beans can be increased by soaking them for a long period , prior to cooking.Fermented moong sprouts are amazingly nutritious, as well.
Let's proceed to the recipe
Ingredients:
Whole green moong- 2 cups (thoroughly rinsed and soaked for a minimum of 8 hours)
Onions- 1/2 cup finely chopped
Tomatoes- 1 (finely chopped)
Ginger - a small chunk (finely grated)
Garlic- 2 to 3 cloves( finely minced)
Chilli powder- 1 tsp (adapt it to suit your spice preference)
Garam Masala powder- 1 tsp
Cilantro- (for garnish)
Salt- as needed
Oil- 2 tsps
Spices for seasoning:
Cumin seeds- 1 tsp
Fennel seeds- 1 tsp
Cloves- 1/2 tsp
Cinnamon powder-a pinch
Bay leaf- 2 (slightly broken)
Notes:
1. A longer soaking time helps in the beans cooking quicker. Also, it helps with easier digestion. I would recommend soaking overnight.
Preparation:
Pressure cook the moong dal for 3 whistles with sufficient water. Make sure to drain the water used in soaking, and use fresh water to cook the beans. Once the pressure releases, mash the dal with the back of the ladle, and keep ready for use.
In a kadai, add oil. When hot, add all the spices. Stir for a couple of seconds over a medium flame.
Tip in the finely chopped onions, grated ginger and minced garlic. Fry for a couple of minutes, until the onions turn tranclucent, and the raw smell of garlic fades. Now add the chopped tomato pieces and chilli powder. Once the tomatoes turn mushy, add the cooked moong dal and the needed salt.
Stir nicely to mix everything. Add the garam masala. Cook covered over a medium flame, so as to
bring all the flavors together.
Once fully cooked, transfer to a bowl, and enjoy this healthy protein brimming dish with rotis, parathas or pulav of your choice.
Notes:
1. If you have added salt while pressure cooking the dal, make sure to reduce the quantity of salt, that is added to the gravy.
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