Authentic Moong Dal Recipe – Spinach & Tomato Iron Kadhai Style

Last Updated on 6 months ago by Neha Deshmukh

Authentic Moong Dal Recipe – Spinach & Tomato Iron Kadhai Style

Introduction

There’s just something so comforting about a warm bowl of dal, isn’t there? This Moong Dal recipe is a real favourite in my family – a vibrant, flavourful dish packed with goodness. It’s the kind of meal my dadi (grandmother) used to make, and I’ve tweaked it over the years to make it my own. The spinach and tomato add a lovely freshness, and cooking it in an iron kadhai… well, that just takes it to another level! I’m so excited to share this authentic recipe with you.

Why You’ll Love This Recipe

This isn’t just any moong dal. It’s a celebration of simple ingredients and traditional cooking methods. You’ll love it because it’s:

• Healthy & Nutritious: Moong dal is a fantastic source of protein and fibre.
• Flavourful: The combination of spinach, tomato, and aromatic spices is simply delicious.
• Relatively Quick: Ready in under an hour, it’s perfect for a weeknight meal.
• Authentic: This recipe stays true to the traditional flavours I grew up with.

Ingredients

Here’s what you’ll need to create this delicious Moong Dal:

• 1 cup whole moong dal (approx. 200g)
• ½ cup boiled and chopped spinach (approx. 60g)
• 2 tomatoes
• 1.5 tablespoons mustard oil (approx. 22ml)
• 1 teaspoon cumin seeds (approx. 5g)
• 2 medium onions (chopped)
• 5-6 garlic cloves (minced)
• 1 inch piece of ginger (minced)
• 2 green chillies
• Salt to taste
• Sliced onions (for garnish)
• Green chillies (for garnish)
• Coriander (for garnish)

Ingredient Notes

Let’s talk ingredients! A few little tips can make all the difference:

• Moong Dal: I prefer whole moong dal for its texture, but you can use split moong dal (yellow moong dal) if you prefer – it will cook faster.
• Spinach: Fresh spinach is best, but frozen spinach works in a pinch. Just make sure to thaw it completely and squeeze out any excess water.
• Tomatoes: Ripe, juicy tomatoes are key. If you’re using less-than-perfect tomatoes, a tiny pinch of sugar can help balance the acidity.
• Mustard Oil: Don’t be scared of the pungent smell! It mellows out when heated and adds a unique flavour.
• Green Chillies: Adjust the number of green chillies to your spice preference.

Moong Dal Varieties & Selection

There are a few types of moong dal you might come across. Whole moong dal (sabut moong dal) takes a bit longer to cook but has a lovely, slightly nutty flavour. Split moong dal (yellow moong dal or moong chilka) cooks much faster and is great for a quick meal. I personally love the texture of the whole moong dal in this recipe, but feel free to use whichever you prefer!

The Importance of Mustard Oil in this Recipe

Mustard oil is a staple in many Indian kitchens, especially in North India. It has a distinctive flavour that really elevates this dal. Heating the oil properly is important – it should smoke slightly before you add the cumin seeds. This releases its flavour and removes the raw pungency.

Spinach: Fresh vs. Frozen

Fresh spinach is always a winner, offering a vibrant colour and flavour. However, frozen spinach is a perfectly acceptable substitute, especially when you’re short on time. Just ensure it’s thoroughly thawed and squeezed dry to prevent a watery dal.

Using an Iron Kadhai for Authentic Flavor

Okay, this might sound old-fashioned, but trust me on this one! Cooking in an iron kadhai (wok) imparts a unique earthy flavour to the dal. Plus, iron is good for you! If you don’t have an iron kadhai, a heavy-bottomed pot will work too, but the flavour won’t be quite the same.

Step-By-Step Instructions

Let’s get cooking!

1. First, drain the soaked moong dal and set it aside. Soaking helps it cook faster and makes it easier to digest.
2. Next, blend the spinach and tomatoes into a smooth puree using a mixer-grinder. This is the flavour base of our dal.
3. Heat the mustard oil in your iron kadhai over medium heat. Once it starts to smoke slightly, add the cumin seeds and let them splutter.
4. Add the chopped onions and sauté until they turn golden brown. Patience is key here – nicely browned onions add so much flavour!
5. Add the minced garlic, ginger, and green chillies. Sauté for 1-2 minutes until fragrant. Your kitchen should be smelling amazing right about now.
6. Pour in the spinach-tomato puree and add salt to taste. Cook for 2 minutes, stirring occasionally.
7. Stir in the drained moong dal. Cook on high heat for 5 minutes, stirring frequently to prevent sticking.
8. Now, cover the kadhai and simmer on low heat for 20 minutes, or until the dal is tender.
9. Uncover and cook on low heat until the dal is dry, stirring often (about 15 minutes). You want it to reach a nice, thick consistency.
10. Finally, garnish with sliced onions, green chillies, and fresh coriander. Serve hot with rice or roti!

Expert Tips

A few little secrets to make your dal perfect:

• Achieving the Right Consistency: The dal should be thick enough to coat the back of a spoon. If it’s too thick, add a splash of water.
• Preventing the Dal from Sticking: Stir frequently, especially during the final stages of cooking. Using a heavy-bottomed kadhai also helps.
• Mastering the Tempering Process: The tempering (tadka) is crucial for flavour. Make sure the oil is hot enough before adding the cumin seeds.

Variations

Want to switch things up? Here are a few ideas:

• Vegan Moong Dal: This recipe is naturally vegan!
• Gluten-Free Moong Dal: This recipe is naturally gluten-free!
• Spice Level Adjustment (Mild to Spicy): Reduce or omit the green chillies for a milder flavour. Add a pinch of red chilli powder for extra heat.
• Festival Adaptations (Navratri, Ekadashi): Omit the onions and garlic for a Navratri-friendly version.

Serving Suggestions

This Moong Dal is incredibly versatile. It’s delicious served with:

• Steaming hot rice (my personal favourite!)
• Warm rotis or parathas
• A side of raita (yogurt dip)
• A simple salad

Storage Instructions

Leftover Moong Dal can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave. It actually tastes even better the next day as the flavours meld together!

FAQs

Let’s answer some common questions:

• What is the best way to soak moong dal for quick cooking? Soak the moong dal in plenty of water for at least 30 minutes, or up to 4 hours.
• Can I use a different type of spinach in this recipe? Yes, you can! Kale or chard would also work well.
• What can I substitute for mustard oil if I don’t have it? Vegetable oil or ghee can be used as a substitute, but the flavour will be different.
• How do I know when the dal is cooked perfectly? The dal should be tender and easily mashed with a spoon.
• Can this dal be made ahead of time? Yes, absolutely! It’s a great make-ahead meal.
• Is it necessary to use an iron kadhai for this recipe? No, it’s not essential, but it does add a unique flavour. A heavy-bottomed pot will work just fine.