Chilkewali Mung Dal

Mung – the green gram is the lightest among all the legumes (for our stomach, of course! ). There are certain amino acids provided by only legumes which don’t exist in the milk protein, and mung like all the legumes contains fibers that helps combating cholesterol and stops accumulation of fat on the stomach. This time I have experimented dal for it’s with skin variety which generally used in khichdi. This Punjabi style dal is spicy too. So enjoy this healthy dal with steaming rice or phulka rotis.

Preparation time: 5 mins
Cooking time: 15 mins
Serves: 6

Ingredients:

Green gram dal: 1 cup
Green chillies: 2-3
Ginger: 1” piece
Garlic: 2-3 cloves
Salt: as per taste
Turmeric powder: ½ tsp
Cumin coriander seeds powder: 1 tsp
Punjabi garam masala: 1 tsp
Tomatoes: ½ cup finely chopped
Oil: 1 tbsp
Dried fenugreek leaves: 1 tsp

Process:

  • Wash the dal and pressure cook the dal with 3 cups of water.
  • Once cooked, don’t whisk it; just mix it retaining the texture of the dal.
  • Now add half cup of water, salt, turmeric powder, cumin coriander seeds powder, green chillies, and bring it to boil.
  • Pound the ginger and garlic into paste and keep aside.
  • Once dal is boiling, off the heat. In another pan heat oil for tempering.
  • Add mustard seeds, when seeds start to crackle add ginger garlic paste, dried fenugreek leaves, tomatoes and stir well.
  • Once tomatoes get soft, add red chilli powder, Punjabi garam masala powder, cumin coriander seeds powder, and mix well.
  • When the oil separates from the gravy, add the dal, fresh coriander stems and simmer for 5 mins. (separate the stems from the coriander leaves and add them into simmering dal, this will enhance the aroma of the dal)
  • Garnish with fresh coriander leaves and serve hot with steamed rice.

Nutritional value:

Energy: 122.12 cal
Carbs: 17.6 g
Protein: 7.2 g
Fat: 2.5 g

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