Moong

Moong Dal

Cameron Patel Tags: , , , , , , , , , , , , , , , , , , , , , 1 Comment

Makes

4 servings

Nutrition of Each Serving

  • 152 calories
  • 8g fat
  • 0mg cholesterol
  • 235mg sodium
  • 211mg potassium
  • 14g carbohydrate
    • 3g fiber
    • 3g sugar
  • 4g protein

Ingredients

  • 1 cup moong dal (yellow lentil)
  • 2 tablespoons canola oil
  • 1 teaspoon mustard seeds
  • ¾ teaspoon kosher salt
  • 2¼ cup water
  • ¼ teaspoon turmeric
  • ½ teaspoon garlic clove
  • ½ teaspoon fresh ginger root
  • 1 teaspoon jalapeño
  • 1 cup red onion
  • 1 cup roma tomato
  • 1 cup spinach

Equipment

  • medium sauce pan
  • large pan
  • spatula

Steps

Preparation

  • Soak in water overnight. Rinse/strain with water until the water runs clear.
    • 1 cup moong dal
  • Measure
    • 2 tablespoons canola oil
    • 1 teaspoon mustard seeds
    • ¾ teaspoon kosher salt
    • 1¾ cup water
    • ½ cup water
    • ¼ teaspoon turmeric
  • Mince
    • ½ teaspoon fresh garlic
    • ½ teaspoon fresh ginger
    • 1 teaspoon jalapeño
  • Dice
    • 1 cup onion
    • 1 cup tomato
    • 1 cup spinach

Cook

  1. In a medium sauce pan add:
    • 1 cup soaked/rinsed moong dal
    • 1¾ cup of water
  2. Let moong dal simmer for 30 minutes. Periodically check in and stir to make sure the moong dal does not burn.
    • Note: You might need to add more water to avoid from burning. The goal is to breakdown the moong dal into an oatmeal like consistency.
  3. In a large pan on medium heat add:
    • 2 tablespoons canola oil
    • 1 teaspoon mustard seeds
  4. Cover the large pan, once the mustard seeds pop and brown remove the lid.
  5. Turn the heat to low and add:
    • 1 cup onion
  6. Bring the large pan back to medium heat and add:
    • ¾ teaspoon kosher salt
    • 1 cup tomato
    • ½ cup water
    • ¼ teaspoon turmeric
    • ½ teaspoon fresh garlic
    • ½ teaspoon fresh ginger
    • 1 teaspoon jalapeño
    • 1 cup spinach
  7. Bring the large pan to a boil for a few minutes then add the cooked moong dal (oatmeal like consistency).
  8. Taste the dish to see if any additional flavor is needed.
  9. Bring the large pan to a boil for a few minutes and remove from heat.

Dry Moong Dal

Cameron Patel Tags: , , , , , , , , , , , , , , , , , , Leave a comment

Makes

4 servings

Nutrition of Each Serving

  • 83 calories
  • 3g fat
  • 0mg cholesterol
  • 108mg sodium
  • 6mg potassium
  • 9g carbohydrate
    • 2g fiber
    • 0g sugar
  • 3g protein

Ingredients

  • 1 cup moong dal (yellow lentil)
  • 2 teaspoons canola oil
  • 1 teaspoon mustard seeds
  • 2 cups water
  • 1 teaspoon garlic
  • 1½ teaspoon jalapeño
  • ¼ teaspoon turmeric
  • ⅓ teaspoon kosher salt

Equipment

  • medium sauce pan
  • spatula

Steps

Preparation

  • Rinse until water runs clear
    • 1 cup moong dal
  • Measure
    • 2 teaspoons canola oil
    • 1 teaspoon mustard seeds
    • 2 cups water
    • ¼ teaspoon turmeric
    • ⅓ teaspoon kosher salt
  • Mince
    • 1½ teaspoon jalapeño
    • 1 teaspoon garlic

Cook

  • Bring medium sauce pan to medium heat and add:
    • 2 teaspoons canola oil
    • 1 teaspoon mustard seeds
  • Once mustard seeds are popping and fully brown put the sauce pan on low. Then add:
    • 1 cup of moong dal
    • 2 cups water
    • 1 teaspoon garlic
    • 1½ teaspoon jalapeño
    • ¼ teaspoon turmeric
    • ⅓ teaspoon kosher salt
  • While stirring bring the medium sauce pan to a boil.
  • Boil for a few minutes then bring to a simmer. Constantly stir to avoid burning the moong dal. Taste to see if any additional flavor is needed.
    • Note: Add a teaspoon of water if the lentils are still hard.
  • ~15 minutes later once moong dal is soft and the dish has rice like consistency you can remove from heat.
    • Note: You may need to burn off any excess liquid.