How to prepare Khatta Moong Dal

Khatta Moong dal is a delicious and tangy dish made with sprouted green gram (moong dal) and spices. Here’s a simple recipe to prepare it:

Ingredients:

• 1 cup sprouted green gram (moong dal)
• 2 tablespoons oil or ghee
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 onion, finely chopped
• 2 tomatoes, finely chopped
• 2 green chilies, slit lengthwise
• 1 teaspoon ginger-garlic paste
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1/2 teaspoon cumin powder
• 1/2 teaspoon red chili powder (adjust to taste)
• Salt to taste
• 2 cups water
• 1 tablespoon tamarind paste or 1 lemon, juiced
• Fresh coriander leaves for garnish

Instructions:

1. Heat oil or ghee in a pan or pressure cooker over medium heat.
2. Add mustard seeds and cumin seeds. Let them splutter.
3. Add chopped onions and sauté until they turn translucent.
4. Add ginger-garlic paste and slit green chilies. Sauté for a minute until the raw smell disappears.
5. Add chopped tomatoes and cook until they turn soft and mushy.
6. Add turmeric powder, coriander powder, cumin powder, and red chili powder. Mix well and cook for a couple of minutes.
7. Add the sprouted green gram (moong dal) and mix until well combined with the spices.
8. Add water and salt to taste. Stir well.
9. If using a pressure cooker, close the lid and cook for 2-3 whistles, or until the dal is cooked through. If using a pan, cover and cook until the dal is tender, stirring occasionally and adding more water if needed.
10. Once the dal is cooked, add tamarind paste or lemon juice to give it a tangy flavor. Adjust the seasoning according to taste.
11. Garnish with fresh coriander leaves and serve hot with rice or roti.

Beniits of Khatta Moong Dal:

Khatta Moong dal, a dish made from sprouted green gram (moong dal) cooked with tangy spices, offers several health benefits due to its nutritious ingredients and cooking method. Here are some of the benefits:

1. Rich in Protein: Moong dal is a good source of plant-based protein, which is essential for muscle repair, growth, and overall body function. Including protein-rich foods like Khatta Moong dal in your diet can help meet your daily protein needs, especially for vegetarians and vegans.

2. High in Fiber: Sprouted moong dal retains its fiber content, which is beneficial for digestive health. Fiber aids in digestion, prevents constipation, and promotes a healthy gut microbiome. It also helps regulate blood sugar levels and may lower the risk of heart disease.

3. Low Glycemic Index: Moong dal has a relatively low glycemic index (GI), meaning it does not cause a rapid spike in blood sugar levels. Foods with a lower GI are beneficial for managing blood sugar levels and reducing the risk of insulin resistance, making Khatta Moong dal suitable for individuals with diabetes or those aiming to maintain stable blood sugar levels.

4. Rich in Vitamins and Minerals: Khatta Moong dal provides various vitamins and minerals, including folate, iron, magnesium, and potassium. These nutrients are essential for overall health, supporting energy production, immune function, and bone health.

5. May Aid Weight Management: The combination of protein and fiber in Khatta Moong dal can help increase feelings of fullness and satiety, which may aid in weight management by reducing overall calorie intake. Additionally, the dish is prepared with minimal oil, making it a healthier option compared to fried or heavily processed foods.

6. Provides Antioxidants: Some of the spices used in Khatta Moong dal, such as turmeric and coriander, contain antioxidants that help neutralize harmful free radicals in the body. Antioxidants play a role in reducing inflammation, supporting immune function, and protecting against chronic diseases.

7. Supports Heart Health: The fiber, potassium, and other nutrients found in Khatta Moong dal contribute to heart health by helping to lower cholesterol levels, regulate blood pressure, and reduce the risk of cardiovascular disease.

Overall, Khatta Moong dal is a nutritious and flavorful dish that can be enjoyed as part of a balanced diet, providing a variety of health benefits for individuals of all ages.