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Moong dal tadka is a light and healthy North Indian lentil dish made from yellow moong dal cooked until soft and tempered with a simple blend of spices. It's a comforting, protein-packed meal ideal for lunch or dinner.
13 ingredients
Wash and soak the moong dal in water for 20 minutes.
Drain the soaked dal, add 200 ml water, turmeric powder, and salt. Pressure cook for 8 minutes (or boil until soft).
Heat mustard oil in a small pan. Add cumin seeds, let them splutter.
One serving is 1 bowl (about 200g) · 200 g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 247 kcal | 11% |
| Protein | 14 g | 25% |
| Total Fat | 7 g | 11% |
| Carbohydrate | 32 g | 11% |
| Fiber (Total) | 7 g | 24% |
| Vitamins & Minerals | ||
| Sodium | 842 mg | 42% |
| Potassium | 851 mg | 24% |
| Calcium | 71 mg | 7% |
| Iron | 3 mg | 20% |
| Zinc | 2 mg | 13% |
| Vitamin A (RAE) | 16 µg | 2% |
| Vitamin C | 11 mg | 14% |
| Vitamin D | 5 µg | 37% |
| Vitamin B12 | 0.05 µg | 2% |
| Folate (B9) | 65 µg | 22% |
Missing data: These are minimums. 5 of the figures below are missing data for 3 ingredients — Water, bottled, generic; Mustard oil; Salt, table — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
Add chopped onion, garlic, and ginger; sauté on low heat until onions turn golden.
Stir in chopped tomato and green chili; cook till tomatoes soften.
Add red chili powder, mix, and pour the tempering over the cooked dal. Mix well and simmer for 2 minutes.
Garnish with chopped coriander leaves and serve hot.
