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mooli moong dal recipe | Rajasthani radish yellow moong dal | healthy moong dal with mooli |


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Rajasthani Mooli Moong Dal, Healthy Moong Dal with Mooli

mooli moong dal recipe | Rajasthani radish yellow moong dal | healthy moong dal with mooli | with 29 amazing images.

mooli moong dal recipe | Rajasthani radish yellow moong dal | healthy moong dal with mooli is a healthy Indian accompaniment. Learn how to make Rajasthani radish yellow moong dal.

To make mooli moong dal, combine the radish, moong dal, turmeric powder, salt and 2 cups of water in a pressure cooker, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening lid. Keep aside. Heat the ghee in a deep non-stick kadhai, add the cumin seeds, bayleaf and cloves and sauté on a medium flame for a few seconds. Add the green chillies, ginger, asafoetida, chilli powder, cooked radish-dal mixture and ½ cup water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the coriander and mix well. Serve hot.

Mooli or white radish is extensively used in Rajasthani cooking unlike in other parts of India where it's merely considered a salad vegetable. Radish adds sharp and pungent accents when combined with bland moong dal to make mooli moong dal.

And like all traditional dals Rajasthani radish yellow moong dal too is tempered with ghee. Some households even add tender radish leaves along with the radish to provide extra flavour to the dal. You can do that too!

Radish has many benefits to its credit too! The vitamin C in radishes possesses antioxidant and anti-inflammatory properties. The fibre in it is beneficial for the gut and also to achieve your weight loss targets. Moong dal, on the other hand, abounds in protein. The combo of these two ingredients in healthy moong dal with mooli yields a nourishing and wholesome accompaniment which can be served with chapati and a bowl of healthy salad.

Tips for mooli moong dal. 1 Chop the radish into small pieces and not big pieces. 2. ¼ tsp of garam masala would be a flavour enhancer. 3. If you are serving the dal later, you might have to add water and adjust the consistency before reheating.

Enjoy mooli moong dal recipe | Rajasthani radish yellow moong dal | healthy moong dal with mooli | with step by step photos.

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Rajasthani Mooli Moong Dal, Healthy Moong Dal with Mooli recipe - How to make Rajasthani Mooli Moong Dal, Healthy Moong Dal with Mooli

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients
Method

For rajasthani mooli moong dal
    For rajasthani mooli moong dal
  1. To make rajasthani mooli moong dal, combine the radish, moong dal, turmeric powder, salt and 2 cups of water in a pressure cooker, mix well and pressure cook for 3 whistles.
  2. Allow the steam to escape before opening lid. Keep aside.
  3. Heat the ghee in a deep non-stick kadhai, add the cumin seeds, bayleaf and cloves and sauté on a medium flame for a few seconds.
  4. Add the green chillies, ginger, asafoetida, chilli powder, cooked radish-dal mixture and ½ cup water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  5. Add the coriander and mix well.
  6. Serve the rajasthani mooli moong dal hot.

Mooli Moong Dal video by Tarla Dalal

Rajasthani Mooli Moong Dal, Healthy Moong Dal with Mooli recipe with step by step photos

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Ingredients of mooli moong dal
  1. what is  mooli moong dal made off?  Rajasthani radish yellow moong dal is made from 1 cup chopped white radish , washed and drained, 1/2 cup yellow moong dal (split yellow gram) , washed and drained, 1/2 tsp turmeric powder (haldi), salt to taste, 1 tbsp ghee, 1/2 tsp cumin seeds (jeera), 1 bayleaf (tejpatta), 2 cloves (laung / lavang), 1 tsp finely chopped green chillies, 1/4 tsp grated ginger (adrak), 1/4 tsp asafoetida (hing), 1 tsp chilli powder and 1/2 cup chopped coriander (dhania).

Tips for mooli moong dal
  1. Chop the radish into small pieces and not big pieces.
  2. ¼ tsp of garam masala would be a flavour enhancer. 
  3. If you are serving the dal later, you might have to add water and adjust the consistency before reheating. 

How to select white radish, mooli
  1. Radish with their leaves intact are usually tied in bunches.
  2. Be sure to purchase smooth, crisp, well-formed radishes.
  3. Whether red or white, roots should be hard and solid, with a smooth, unblemished surface. 
  4. Avoid soft or spongy radishes.
  5. Be sure to check radish for mold before purchasing. 
  6. They should not have black spots. 
  7. If the leaves are attached, they should be crisp and green. 

How to select yellow moong dal
  1. Moong dal is easily available in grocery stores, pre-packaged as well as in bulk containers.
  2. If purchasing in a packaged container, check to see if there is a "use-by" date on the package. 
  3. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the moong dal are covered and that the store has a good product turnover so as to ensure its maximal freshness. 
  4. Whether purchasing moong dal in bulk or in a packaged container, make sure that there is no evidence of moisture.
  5. The dal should be uniform in colour and size. 
  6. It should be free of worms and debris.

How to wash yellow moong dal
  1. To wash moong dal, put 1/2 cup yellow moong dal (split yellow gram) in a bowl with enough water and wash it well. You can also wash it under running water. 
  2. Drain well using a strainer. Discard the water.

For pressure cooking mooli moong dal
  1. For pressure cooking mooli moong dal, add 1 cup chopped white radish , washed and drained in a pressure cooker. Radish has many heart protective nutrients like Vitamin C, folic acid, calcium, potassium and flavonoids. They are an amazing source of fibre which helps in lowering cholesterol levels. The vitamin C in radishes is an antioxidant and anti-inflammatory which can help arthritis patients. Potassium from radish can help lower your risk of kidney stones. See detailed benefits of radish.
  2. Add washed and drained moong dal.
  3. Add 1/2 tsp turmeric powder (haldi). Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits. 
  4. Add salt to taste.
  5. Add 2 cups of water.
  6. Mix well and pressure cook for 3 whistles. Allow the steam to escape before opening lid. Keep aside.
  7. This is how the yellow moong dal looks after pressure cooking. Keep aside. 

For cooking mooli moong dal
  1. For cooking mooli moong dal recipe | Rajasthani radish yellow moong dal | healthy moong dal with mooli, heat 1 tbsp ghee in a deep non-stick kadhai.
  2. Add 1/2 tsp cumin seeds (jeera).
  3. Add 1 bayleaf (tejpatta). The properties of bayleaves make it useful for treating high blood sugar, migraine headaches, bacterial and fungal infections, and gastric ulcers.  Bay leaves and berries have been used for their astringent, carminative, diaphoretic, digestive, diuretic, emetic and stomachic properties.  Bayleaf contains eugenol, which has anti-inflammatory and antioxidant properties. Bay leaf is also antifungal and antibacterial. Traditionally, it has been used to treat rheumatism, amenorrhea, and colic pains.
  4. Add 2 cloves (laung / lavang).
  5. Sauté on a medium flame for a few seconds.
  6. Add 1 tsp finely chopped green chillies. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 
  7. Add 1/4 tsp grated ginger (adrak). Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.
  8. Add 1/4 tsp asafoetida (hing). The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.
  9. Add 1 tsp chilli powder..
  10. Add the cooked mooli-moong dal mixture.
  11. Add ½ cup water.
  12. Mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  13. Add the coriander. Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 
  14. Mix well.
  15. Serve mooli moong dal recipe | Rajasthani radish yellow moong dal | healthy moong dal with mooli hot.

Health benefits of mooli moong dal
  1. Mooli Moong Dal – a protein and antioxidant rich accompaniment.
  2. Moong dal lends protein to nourish pur cells and tissues.
  3. In combination with fibre from radish, this dal helps to boost metabolism and satiate you for a long time. 
  4. The small quantities of ghee in this recipe will contribute butyrate is known to reduce inflammation in the body and protect the organs. 
  5. This dal can be enjoyed by all healthy individuals in addition to those suffering from weight gain, diabetes, heart disease, PCOS or even chronic diseases like cancer. 
  6. Folic acid, magnesium, potassium and B vitamins are few other nutrients this dal is rich in. 
Accompaniments

Amla Murabba, Rajasthani Recipe 
Bajra Roti 
Missi Roti, Rajasthani Missi Roti 
Rice Bhakri 

Nutrient values (Abbrv) per serving
Energy123 cal
Protein6.4 g
Carbohydrates16.2 g
Fiber2.9 g
Fat3.6 g
Cholesterol0 mg
Sodium18.2 mg

RECIPE SOURCE : Rajasthani CookbookBuy this cookbook
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