Moong Daal

Moong Daal

Daal is a dish made with dried, split pulses. This version uses fresh tomatoes and a variety of aromatic spices to create a warm and comforting main dish.

Servings
8 people
  • Ingredients

    Moong Daal

    • 3/4 cup red split lentils (175 mL)
    • 3/4 cup yellow moong lentils, also known as yellow petite lentils* (175 mL)
    • 3 Tbsp canola oil (45 mL)
    • 1 Tbsp whole cumin seed (15 mL)
    • 1 large onion, diced (1)
    • 2 cloves garlic, minced (2)
    • 1 Tbsp ginger, minced (15 mL)
    • 3 Roma tomatoes, diced (3)
    • 2 tsp turmeric (10 mL)
    • 1 tsp pepper (5 mL)
    • 1 tsp salt (5 mL)
    • 1/4 tsp cayenne (optional) (1 mL)
    • 6 cups water (1.5 L)
    • 1/2 tsp garam masala (2 mL)
    • 1/4 cup chopped cilantro for garnish (optional) (60 mL)

    Cucumber and Tomato Side Salad

    • 1 cup chopped Roma tomato (250 mL)
    • 1 cup chopped cucumber (250 mL)
    • 1 Tbsp diced red onion (15 mL)
    • 2 tsp lemon juice (10 mL)
    • 1/8 tsp salt (0.5 mL)
  • Directions

    Moong Daal

    1. Sift through lentils to ensure there are no small stones, then rinse under running water, until water runs clear. Soak lentils in enough water to cover them, and set aside.
    2. In a large pot, heat canola oil over medium heat. Add whole cumin seeds, allowing them to sizzle for 20 seconds, until fragrant.
    3. Add onion, garlic, and ginger and reduce heat to medium low. Cook for 10-15 minutes, stirring often, until onions begin to brown.
    4. Add diced tomatoes, turmeric, pepper, salt, and cayenne (if using). Cook for another 10-15 minutes, stirring often, until tomatoes are broken down and onions are very soft.
    5. Strain lentils, rinse once more, and add to pot along with 6 cups (1.5 L) water.
    6. Bring to a boil, reduce heat, and simmer for 25-35 minutes, stirring every few minutes, until lentils soften and daal thickens.
    7. Remove from heat, garnish with garam masala and cilantro (if desired), and serve.

    Cucumber and Tomato Side Salad

    1. Combine ingredients in a small serving bowl.
    2. Serve alongside Moong Daal and Scented Basmati Rice.

Nutritional Analysis

Servings
8
Calories
209
Total Fat
6 g
Saturated Fat
0.5 g
Cholesterol
0 mg
Sodium
338 mg
Carbohydrates
28.8 g
Fiber
5.2 g
Sugars
3.1 g
Protein
10.6 g
Potassium
562 mg