Moong Dal Fry

Name: Moong Dal Fry
Cuisine: Indian

Global • Vegetarian

200

kcal

6.5g

Protein

16g

Carbs

4.2g

Fat

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How to Make Moong Dal Fry (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

easy

Moong Dal Fry is a classic Indian vegetarian snack, cherished across regions for its simplicity, nourishing qualities, and irresistible taste. Traditionally made with split yellow moong dal (mung beans), this dish is a staple in Indian households, often served as a comforting accompaniment to rice or roti. Its origins trace back to North Indian kitchens, but its popularity has made it a global favorite, featured in restaurants and home kitchens alike. The delicate flavors of cumin, ginger, and turmeric in Moong Dal Fry evoke memories of family gatherings and festive meals.<br><br>What makes Moong Dal Fry special is its light texture and earthy taste, offering a harmonious blend of mild spices and wholesome dal. It’s ideal for those seeking a protein-packed snack or a nutritious meal, and its versatility allows it to fit into a variety of diets, including vegetarian, vegan, and gluten-free. Whether enjoyed during lunch, as a light dinner, or a snack, Moong Dal Fry is celebrated for its ability to satisfy hunger while nourishing the body.<br><br>In Indian culture, moong dal is considered sattvic, promoting vitality and well-being. This healthy version of Moong Dal Fry uses minimal oil and fresh ingredients, making it perfect for calorie-conscious eaters. The dish exemplifies how Indian recipes can be both delicious and wholesome, fitting seamlessly into modern lifestyles while preserving authentic flavors.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 1 katori moong dal fry + 1 phulka)

1/2 cup Split yellow moong dal (mung beans)
2 cups Water (for boiling dal)
1 small Onion (finely chopped)
1 medium Tomato (finely chopped)
1/2 inch Ginger (grated)
1 Green chili (slit (optional, adjust to taste)) - optional
1/2 tsp Cumin seeds (jeera)
1/4 tsp Turmeric powder (haldi)
1/4 tsp Red chili powder (optional) - optional
to taste Salt
1 tsp Oil (use olive or mustard oil for health)
1 tbsp Fresh coriander leaves (dhaniya) (finely chopped)
1 tsp Lemon juice (for tang) - optional

Instructions

1
Rinse the split yellow moong dal thoroughly under running water until the water runs clear. Soak for 10 minutes if time permits.
5 minutes
Soaking helps the dal cook faster and improves digestibility.
2
Add the dal and 2 cups water to a pressure cooker or saucepan. Add turmeric powder and a pinch of salt. Cook till the dal is soft but not mushy (2 whistles in a pressure cooker or 15 minutes simmering).
15 minutes
Do not overcook; dal should retain slight texture.
3
Heat oil in a non-stick pan or kadhai. Add cumin seeds and let them crackle. Add chopped onions and sauté until translucent.
3 minutes
Use minimal oil for a lighter snack.
4
Add grated ginger and green chili. Sauté for 1 minute. Add chopped tomatoes and cook until soft.
4 minutes
Mash tomatoes slightly to release their juices.

Why This Dish is Healthy

Moong Dal Fry is an excellent healthy choice due to its high protein and low calorie content. It is naturally gluten-free and can be made vegan by skipping ghee. The combination of dal and spices aids digestion and boosts immunity. Minimal oil and the addition of fresh vegetables make it a nutrient-dense meal, ideal for weight loss, diabetes management, and general wellness.

Moong dal is a powerhouse of plant-based protein, low in fat, and rich in dietary fiber. It provides essential vitamins such as folate, vitamin B6, and minerals like iron, potassium, and magnesium. The use of minimal oil and fresh vegetables enhances the dish's nutritional profile. Moong dal is easy to digest and suitable for all ages, supporting muscle growth and sustained energy.