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4.91
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33
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Moong Dal Fry
This smooth and creamy yellow moong dal fry is an easy recipe made with mung lentils, onions, tomatoes and spices.
Prep Time
20
minutes
mins
Cook Time
15
minutes
mins
Total Time
35
minutes
mins
Course:
Main Course
Cuisine:
Indian
Difficulty Level:
Easy
Servings:
4
Calories:
180
kcal
Author:
Dassana Amit
Ingredients
For cooking moong dal
½
cup
split and husked mung lentils
(yellow moong dal)
1.5
cups
water for pressure cooking
* check notes on cooking the lentils in a pot
1
pinch
turmeric
1
cup
water
- to be added later when the dal is simmering or add as the consistency required
Other Ingredients
1
medium sized onion
- finely chopped
1
medium sized tomato
- finely chopped
1
green chili
- slit or chopped
1
dry red chili
½
inch
ginger
- finely chopped
3 to 4
garlic
- finely chopped
1
teaspoon
cumin seeds
1
pinch
asafoetida
(hing)
¼
teaspoon
turmeric powder
¼
teaspoon
red chili powder
¼
teaspoon
Garam Masala
1
tablespoon
chopped coriander leaves
½
teaspoon
dried fenugreek leaves
(crushed kasuri methi)
2
tablespoon
oil + ½ tbsp butter
Instructions
Cooking Moong Dal
Pick and rinse the mung lentils first.
Then add the lentils in the pressure cooker along with water and turmeric powder.
Stir and pressure cook the lentils for 3 to 4 whistles till the dal is soft and mushy.
Mash the moong dal with a spoon.
Stir in some salt and add water as required to get the desired consistency. Keep the dal to simmer on a low flame.
Making Yellow Moong Dal Fry
Heat oil along with the butter. Crackle the cumin seeds first.
Add onions and fry till light brown.
Now add the ginger, garlic, green chilies & dry red chili. Saute for half a minute.
Add the tomatoes and saute till the tomatoes soften.
Add all the red chili powder, garam masala powder, turmeric powder, asafoetida, kasuri methi and coriander leaves.
Stir and continue to saute till oil starts to leave the sides of the masala.
Continue to sauté for 1 to 2 minutes more after oil has started to leave the sides.
Add this mixture to the simmering dal.
Stir and simmer the dal for 2 to 3 minutes or more till the flavors have well blended in the dal and till you get the desired consistency.
If you prefer you can add a few drops of lemon juice to the dal.
Serve Moong Dal Fry garnished with coriander leaves with steamed rice, cumin rice or even chapatis.
Notes
To cook moong dal in a pot
or pan:
Soak the lentils in water for about 30 to 40 minutes. Then drain them and add in a pot.
Add about 2 cups of water. Cover and let the lentils cook till done.
If the mung lentils begin to froth, then remove the scum and continue to cook without a lid or the lid partly covered.
You can also add a few drops of oil to reduce the frothing.
Nutrition
Calories:
180
kcal
|
Carbohydrates:
21
g
|
Protein:
7
g
|
Fat:
8
g
|
Saturated Fat:
1
g
|
Sodium:
59
mg
|
Potassium:
131
mg
|
Fiber:
4
g
|
Sugar:
3
g
|
Vitamin A:
376
IU
|
Vitamin B1 (Thiamine):
1
mg
|
Vitamin B2 (Riboflavin):
1
mg
|
Vitamin B3 (Niacin):
1
mg
|
Vitamin B6:
1
mg
|
Vitamin C:
8
mg
|
Vitamin E:
3
mg
|
Vitamin K:
3
µg
|
Calcium:
31
mg
|
Vitamin B9 (Folate):
10
µg
|
Iron:
1
mg
|
Magnesium:
8
mg
|
Phosphorus:
19
mg
|
Zinc:
1
mg