spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss |

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spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss |

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Tarla Dalal

06 December, 2024

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मसालेदार पीली मूंग दाल रेसिपी - हिन्दी में पढ़ें (Spicy Yellow Moong Dal, Healthy Indian Moong Dal in Hindi)

Table of Content

About Spicy Yellow Moong Dal, Healthy Indian Moong Dal

Ingredients

Methods

If you like spicy yellow moong dal

What is spicy yellow moong dal made of?

Tips for spicy yellow moong dal

How to select yellow moong dal

How to select onions

How to select tomatoes

For spicy yellow moong dal

Health Benefits of spicy yellow moong dal

Nutrient values

spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss | with 25 amazing images.

spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss is appealing though it encompasses simplicity. Learn how to make healthy moong dal.

To make spicy yellow moong dal, clean, wash and soak the yellow moong dal in enough water in a deep bowl for 15 minutes. Drain and keep aside. Combine all the ingredients along with the yellow moong dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid and whisk well. Add ¼ cup of water, mix well and bring to boil. Serve hot.

This Spicy Yellow Moong Dal is so tasty you will want to make it every day, and you can – because it is so simple and easy-to-make. Unlike traditional methods of making dal with a ghee-loaded tempering, this healthy moong dal is made without any oil and yet tastes the same.

Moong Dal is a storehouse of nutrients like protein, iron and folic acid, so you can relish this dal without any guilt of putting on extra kilos and with the satisfaction of providing your body machinery with required nutrients. This Indian moong dal for weight loss is a wise choice for diabetics and heart patients too!

Further the teamwork of onions and tomatoes with basic Indian spices in spicy yellow moong dal produces an excellent mix of flavours and aroma. These vegetables also lend antioxidants, which are necessary compounds to reduce inflammation in the body and keep stress at bay.

Tips for spicy yellow moong dal. 1. Instead of slit green chillies and ginger paste you can also add ginger-green chilli paste. 2. If you are serving the dal later, then add water to adjust the consistency of the dal before reheating and serving. 3. This is a zero oil dal, but if you wish you can give a tempering of cumin seeds in a tsp of oil after the dal is cooked. 4. You can buy readymade garam masala or make garam masala at home.

Learn how to make spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss | with step by step photos.

Ingredients

For Spicy Yellow Moong Dal

1/2 cup yellow moong dal (split yellow gram)

1/4 cup chopped onion

1/4 cup chopped tomato

2 tsp finely chopped garlic (lehsun)

1/2 tsp ginger (adrak) paste

2 slit green chilli

1/4 tsp turmeric powder (haldi)

1/2 tsp chilli powder

1/2 tsp garam masala

salt to taste

Method

Clean, wash and soak the yellow moong dal in enough water in a deep bowl for 15 minutes. Drain and keep aside.
Combine all the ingredients along with the yellow moong dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 2 whistles.
Allow the steam to escape before opening the lid and whisk well.
Add ¼ cup of water, mix well and bring to boil.
Serve hot.

Spicy Yellow Moong Dal, Healthy Indian Moong Dal recipe with step by step photos

If you like spicy yellow moong dal

1. If you like spicy yellow moong dal, then also try other healthy dal recipes like
  - methi dal recipe | methi toovar dal | toor dal with fresh fenugreek | methi dal fry | with images.
  - Bengali matarsutir dal | healthy green peas dal | Bengali matar dal | Bengali green peas dal | with 18 amazing images.
  - palak urad dal recipe | urad dal with spinach | healthy urad palak dal | palak dal | with step by step photos.

What is spicy yellow moong dal made of?

1. Spicy yellow moong dal is made of 1/2 cup yellow moong dal (split yellow gram), 1/4 cup chopped onions, 1/4 cup chopped tomatoes, 2 tsp finely chopped garlic (lehsun), 1/2 tsp ginger (adrak) paste, 2 green chillies , slit green chillies, 1/4 tsp turmeric powder (haldi), 1/2 tsp chilli powder, 1/2 tsp garam masala and salt to taste.

Tips for spicy yellow moong dal

1. Instead of slit green chillies and ginger paste you can also add ginger-green chilli paste.
2. You can buy readymade garam masala or make garam masala at home.
3. If you are serving the dal later, then add water to adjust the consistency of the dal before reheating and serving.
4. This is a zero oil dal, but if you wish you can give a tempering of cumin seeds in a tsp of oil after the dal is cooked.

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 select onions

1. Choose onions with tightly closed necks that are absolutely dry, avoiding those with a thick, woody centre in the neck.
2. The skin should be bright and shiny.
3. If you notice dark, powdery patches under the skin, pass it up as this is an indication of a common mould which will eventually spoil the flesh.
4. Avoid those that are sprouting or have signs of mould.
5. In addition, onions of inferior quality often have soft spots, moisture at their neck, and dark patches, which may all be indications of decay.

How to select tomatoes

1. Select tomatoes that are round, full and feel heavy for their size, smooth skinned with no wrinkles, cracks, bruises or soft spots.
2. They should not have a puffy appearance since this indicates that they will be of inferior flavor and will cause excess waste during preparation.
3. Ripe tomatoes will yield to slight pressure and will have a noticeably sweet fragrance.
4. The skin should be firm and not shrivelled.
5. Choose tomatoes that have a deep rich colour. Not only is this one of the signs of a delicious tasting tomato, but the deep colour also indicates that it has a greater supply of the health-promoting phytonutrient red pigment, lycopene.

For spicy yellow moong dal

1. For spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss, wash 1/2 cup yellow moong dal (split yellow gram) well and soak it in enough water for about 15 minutes.
2. Drain the dal using a strainer and discard the water.
3. Next, add this yellow moong dal to the pressure cooker. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist. Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal.
4. Add 1/4 cup chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
5. Add 1/4 cup chopped tomatoes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
6. Add 2 tsp finely chopped garlic (lehsun). Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals. Read here for complete benefits of garlic.
7. Add 1/2 tsp ginger (adrak) paste. 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 2 green chillies, slit . 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.
9. Add 1/4 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. 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. See here for detailed turmeric benefits.
10. Add 1/2 tsp chilli powder.
11. Add 1/2 tsp garam masala.
12. Add salt to taste.
13. Add 1½ cups of water, mix well and pressure cook for 2 whistles.
14. Allow the steam to escape before opening the lid.
15. Whisk well. This is how the spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss looks after pressure cooking.
16. Add another ¼ cup of water.
17. Mix well and bring to boil. Do not cook for too long, else it might thicken.
18. Serve spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss hot.

Health Benefits of spicy yellow moong dal

1. Spicy Yellow Moong Dal – a protein rich accompaniment.
2. With no oil or ghee, this dal lends only 72 calories, but a whooping 4.8 g of protein per serving.
3. Protein boosts metabolism and thus this healthy dal is a welcome addition to a weight loss diet.
4. Not being high in sodium, this dal is a suitable choice for people suffering from high blood pressure and heart disease too.
5. With limited carbs to its credit, it can be enjoyed by diabetics in limited quantity.
6. Benefit from the small quantities of iron this dal lends and prevent anaemia.

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	72 cal
Protein	4.8 g
Carbohydrates	12.6 g
Fiber	1.8 g
Fat	0.3 g
Cholesterol	0 mg
Sodium	6.8 mg

Click here to view Calories for Spicy Yellow Moong Dal, Healthy Indian Moong Dal

The Nutrient info is complete

Your Rating*

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Bee

March 13, 2025, midnight

Hi, can you please let me know how many grams is a serving? Thanks B

Tarla Dalal

March 13, 2025, midnight

We don?t weigh the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.

shreya_the foodie

March 13, 2025, midnight

Spicy moong dal makes a nice healthy zero oil dal. The moong dal has a nice soft mouth feel and there is a nice aroma of garlic.

n_katira

March 13, 2025, midnight

I am just in love with the cooking style of this recipe... All the ingredients tossed in a pressure cooker and cooked to perfection and my accompaniment to fluffy rotis is ready to be served on the dinner table.

Nell

March 13, 2025, midnight

I have electric pressure Cooker. How many minutes should I cook the dal?

Tarla Dalal

March 13, 2025, midnight

Hi Neil, Updated answer by Merideth, a member.. To the person who asked about using an electric presssure cooker: I made this in my instant pot; manual high; 4 mins; natural release and it looks just the picture in the recipe.

jasleen kour

March 13, 2025, midnight

Tarla Dalal

March 13, 2025, midnight

Hi Jasleen , we are delighted you loved the Spicy Yellow Moong Dal recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.

merideth

March 13, 2025, midnight

Oh my goodness this is delicious! This is my first attempt at cooking one of your recipes and, after this, I can''t wait to try more! The dal came out lightly spicey but very rich and flavorful. Next time I''ll make sure I have some yogurt to go with it! To the person who asked about using an electric presssure cooker: I made this in my instant pot; manual high; 4 mins; natural release and it looks just the picture in the recipe.

Tarla Dalal

March 13, 2025, midnight

Hi Merideth , thanks for your feedback and delighted you loved the recipe. Will post your answer to Nell regarding usage of instant pot. Thanks

Aussie Girl

March 13, 2025, midnight

Delicious and so simple!

Sudha

March 13, 2025, midnight

Thank you so much for posting this recipe! I could never prepare ?Yellow Moong Dal? in a way that was equally liked by all members of my family. This recipe made them all, including children, gobble up the dish in no time! Regards.