Dinner
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.
Updated
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
- 2 cloves garlic, minced
- 1 Tbsp ginger, minced (15 mL)
- 3 Roma tomatoes, diced
- 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 tsp canola oil (5 mL)
- 1/8 tsp salt (0.5 mL)
Directions
Moong Daal
- 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.
- In a large pot, heat canola oil over medium heat. Add whole cumin seeds, allowing them to sizzle for 20 seconds, until fragrant.
- Add onion, garlic, and ginger and reduce heat to medium low. Cook for 10-15 minutes, stirring often, until onions begin to brown.
- 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.
- Strain lentils, rinse once more, and add to pot along with 6 cups (1.5 L) water.
- Bring to a boil, reduce heat, and simmer for 25-35 minutes, stirring every few minutes, until lentils soften and daal thickens.
- Remove from heat, garnish with garam masala and cilantro (if desired), and serve.
Cucumber and Tomato Side Salad
- Combine ingredients in a small serving bowl.
- Serve alongside Moong Daal and Scented Basmati Rice.
Nutritional Analysis
| 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 |
| Sugar | 3.1 g |
| Protein | 10.6 g |
| Potassium | 562 mg |
