Moong Dal Tadka

Welcome to our comprehensive guide on Moong Dal Tadka – a high-protein recipe ideal for young parents, office-goers, gym enthusiasts, and health-conscious vegetarians seeking traditional flavors with a modern twist.

What is Moong Dal Tadka?

Moong Dal Tadka is a savory Indian dish crafted from split green gram lentils. Renowned for its comforting taste and vibrant flavor, it features a blend of spices that create a rich, aromatic profile. The creamy texture of the cooked dal harmonizes with the flavorful tempering (tadka) for a wholesome sensory experience.

Health Benefits

Moong Dal Tadka is not just delicious but highly nutritious. Rich in plant-based protein, fiber, vitamins, and minerals, it supports digestive health, heart health, and aids in weight management. This information is supported by sources like the USDA and Healthline.

Moong Dal Tadka Recipe

A high-protein vegetarian dish perfect for health-conscious individuals.

• Prep Time: 10 mins
• Cook Time: 30 mins
• Servings: 4

Ingredients & Substitutions

• 1 cup (190g) moong dal (split green gram)
• 3 cups (710ml) water
• 1 tablespoon (15ml) ghee or oil
• 1 teaspoon (5g) cumin seeds
• 2 cloves garlic, finely chopped
• 1 inch ginger, grated
• 1 green chili, chopped
• 1/4 teaspoon (1.25g) turmeric powder
• Salt to taste
• 2 tablespoons cilantro, chopped
• 1 medium onion, chopped (sub red onion if desired)
• 1 medium tomato, chopped
• 1 teaspoon (5g) garam masala
• Optional: Serve on Rebalance high-protein atta toast for added protein.

Substitutions: Use olive oil for a vegan version and cayenne pepper for additional heat.

Step-by-Step Recipe Method

1. Rinse moong dal thoroughly under running water and soak for 30 minutes.
2. Boil the dal with water and turmeric until soft. Mash lightly to desired consistency.
3. In a separate pan, heat ghee and fry cumin seeds until they splutter.
4. Add garlic, ginger, and green chili, sauté until fragrant.
5. Add onion and cook until translucent. Mix in tomatoes and cook until soft.
6. Stir in garam masala and salt, then add the cooked dal. Simmer for 10 minutes.
7. Garnish with cilantro before serving.

Troubleshooting: If too thick, add water to reach the desired consistency. For more flavor, enhance with additional garlic or spices.

Protein & Calories Table

Item	Protein (g)	Calories	Source
Moong Dal Tadka	14	230	USDA
With Rebalance Atta (per roti)	6	120	Brand Info

Serving & Pairing Ideas

• Serve with basmati rice for a complete meal.
• Pair with Rebalance high-protein atta rotis for a protein boost.
• Accompany with a fresh cucumber salad.
• Enjoy alongside sautéed spinach for a nutrient-dense dish.
• Use as a filling for wraps or sandwiches.
• Serve in a bowl with a sprinkle of lemon juice.

Variations

• Switch garam masala for curry powder for a different flavor profile.
• Add spinach or kale for extra nutrition.
• Use coconut milk for a creamy variation.
• Try with red lentils for a different take.
• Add paneer for a protein-packed option.

Make-Ahead/Storage Tips

Moong Dal Tadka can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently, adding a splash of water if needed.

Diet & Allergen Notes

This recipe is naturally gluten-free and rich in protein. Use oil instead of ghee for a vegan version. Always check spice labels for allergens.

Expert Tips

• For a smoky flavor, add a pinch of asafoetida.
• If garlic burns, start over for a better taste.
• Cook dal thoroughly to ensure it's easily digestible.
• Adjust spices to taste based on personal preference.
• Consume fresh for the best flavors.
• Use fresh cilantro for garnishing to enhance flavors.

FAQs

1. Is Moong Dal Tadka healthy? Absolutely, it's high in protein and essential nutrients.
2. Can I make it vegan? Yes, simply use oil instead of ghee.
3. How do I make it spicier? Add more green chilies or cayenne pepper.
4. What if it's too bland? Enhance with additional garam masala and salt.
5. How long does it last? Store in the fridge for up to 3 days in an airtight container.