Moong Dal Recipe – Authentic Indian Lentil Stew with Methi Leaves

Last Updated on 2 months by Neha Deshmukh

Moong Dal Recipe – Authentic Indian Lentil Stew with Methi Leaves

Introduction

There’s just something so comforting about a warm bowl of dal, isn’t there? This Moong Dal recipe is one I’ve been making for years – it’s a family favourite, and honestly, it’s become my go-to when I need a quick, nourishing meal. It’s simple, flavourful, and packed with goodness. This isn’t just a recipe; it’s a little piece of home, and I’m so excited to share it with you!

Why You’ll Love This Recipe

This Moong Dal is incredibly easy to make, perfect for a weeknight dinner. It’s a wonderfully healthy and protein-rich meal. The addition of fresh methi (fenugreek) leaves takes it to another level – adding a beautiful aroma and subtle flavour. Plus, it’s naturally gluten-free and can easily be made vegan!

Ingredients

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

• 0.5 cup yellow moong dal (approx. 100g)
• 2 cups water (approx. 480ml)
• 2 teaspoon peanut oil (approx. 10ml)
• 0.25 teaspoon mustard seeds (approx. 1.25g)
• 0.5 teaspoon cumin seeds (approx. 2.5g)
• 1 sprig curry leaves (approx. 8-10 leaves)
• 2 dried red chillies
• 0.25 teaspoon asafoetida (hing) (approx. 1.25g)
• 0.25 teaspoon turmeric powder (approx. 1.25g)
• 0.5 cup chopped onion (approx. 75g)
• 1 medium tomato, chopped (approx. 120g)
• 1 teaspoon salt (approx. 6g)
• 2 cups fresh methi leaves, chopped (approx. 30g)
• 1 teaspoon ghee (approx. 5ml)

Ingredient Notes

Let’s talk ingredients! A few little tips I’ve picked up over the years:

• Yellow Moong Dal: I prefer the split yellow moong dal as it cooks faster. Make sure it’s fresh – older dal can take longer to soften.
• Methi (Fenugreek) Leaves: These are the stars of the show! They have a slightly bitter, but wonderfully aromatic flavour. Don’t skip them if you can help it.
• Asafoetida (Hing): This might smell a little funky on its own, but trust me, it adds a depth of flavour and aids digestion. It’s a staple in Indian cooking for a reason!

Yellow Moong Dal: Benefits and Selection

Moong dal isn’t just tasty; it’s incredibly good for you! It’s a fantastic source of protein, fiber, and essential nutrients. It’s also considered easy to digest, making it a great choice for all ages. When selecting moong dal, look for vibrant yellow lentils that are free from any discolouration or damage.

Methi (Fenugreek) Leaves: Aromatic and Nutritious

Methi leaves are a powerhouse of vitamins and minerals. They’re known for their cooling properties and are often used in traditional Indian medicine. The aroma is just divine, and it adds a unique flavour profile to the dal.

Asafoetida (Hing): The Secret to Digestive Health

Asafoetida, or hing, is a resin with a pungent smell. It’s a key ingredient in many Indian dishes, especially dals, as it helps with digestion and reduces bloating. A little goes a long way!

Regional Variations in Tadka (Tempering)

The tadka – that initial tempering of spices – is where a lot of the flavour comes from. While this recipe uses a classic tadka, you’ll find variations across India. Some regions add garlic or ginger, while others might use different types of chillies. Feel free to experiment and make it your own!

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, rinse the moong dal thoroughly under cold water until the water runs clear. This helps remove any impurities.
2. Add the rinsed dal and 2 cups of water to a pot. Bring to a boil, then reduce the heat and simmer for about 15-20 minutes, or until the dal is soft and mushy.
3. While the dal is cooking, let’s prepare the tadka. Heat the peanut oil in a separate pan over medium heat.
4. Once the oil is hot, add the mustard seeds. Wait for them to splutter – this is important!
5. Next, add the cumin seeds, curry leaves, and dried red chillies. Sauté for about 30 seconds, until fragrant.
6. Stir in the asafoetida and turmeric powder. Cook for another 10 seconds.
7. Add the chopped onions and sauté for about a minute, until they become translucent.
8. Now, add the chopped tomatoes and salt. Cook for 2-3 minutes, until the tomatoes soften.
9. Add the chopped methi leaves and sauté until they wilt – this usually takes just a minute or two.
10. Pour the cooked moong dal into the pan with the tadka.
11. Simmer for 1-2 minutes, allowing the flavours to meld together. If the dal is too thick, add a little more water to reach your desired consistency.
12. Finally, stir in the ghee and serve hot!

Expert Tips

• Don’t be afraid to adjust the amount of spices to your liking.
• For a smoother dal, you can use an immersion blender to lightly blend it.
• A pinch of red chilli powder can add an extra kick.

Variations

• Vegan Moong Dal: Simply skip the ghee and use an extra teaspoon of oil instead.
• Gluten-Free Moong Dal: This recipe is naturally gluten-free!
• Spice Level Adjustment: Reduce or omit the dried red chillies for a milder flavour.
• Festival Adaptations: My grandmother always made this during Makar Sankranti and served it with hot rice and a side of pakoras. It’s the perfect comfort food for a chilly winter day.

Serving Suggestions

This Moong Dal is delicious served with:

• Steamed rice
• Roti or naan
• 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 have had time to develop!

FAQs

What is the best way to soak moong dal for easier digestion?

While not essential, soaking the moong dal for 30 minutes to an hour can help make it easier to digest. Just rinse it well after soaking.

Can I use dried methi leaves instead of fresh? What’s the conversion?

Yes, you can! Use about 1 tablespoon of dried methi leaves for every 1 cup of fresh methi leaves.

What oil is traditionally used in Moong Dal Tadka and can I substitute it?

Traditionally, peanut oil is used, but you can substitute it with vegetable oil, sunflower oil, or even ghee. Each will impart a slightly different flavour.

How can I adjust the consistency of the dal if it’s too thick or too thin?

If it’s too thick, simply add a little hot water and simmer for a few minutes. If it’s too thin, simmer for a longer period, uncovered, to allow some of the liquid to evaporate.

Is asafoetida essential for this recipe, and what can I use if I don’t have it?

While asafoetida adds a unique flavour, you can omit it if you don’t have it. A pinch of garlic powder can be used as a substitute, but it won’t be quite the same.