Ingredients (1 Serving):
- Moong dal – 40 gm
- Water – 250 ml
- Carrot – 25 gm (finely chopped)
- Bottle gourd / tinda – 50 gm (chopped)
- Green beans – 25 gm (chopped)
- Spinach – 10 gm (chopped)
- Bathua – 10 gm (chopped)
- Methi – 5 gm (chopped)
- Ginger – 2–3 gm(½ tsp) (grated)
- Green chili – ½ small (optional)
- Turmeric powder – 0.5 g (¼ tsp)
- Cumin seeds – 0.5 g (¼ tsp)
- Asafoetida (hing) – a pinch (0.1 g)
- Ghee – 5 ml (4.5–5 g)
- Salt – 1.5 gm (¼ tsp)
- Fresh coriander – 2–3 gm(chopped)
Method:
- Wash 40 g moong dal and soak in water for 2 hours. Drain before cooking.
- In a small saucepan or pressure cooker, add soaked dal, water, turmeric, salt, carrot, bottle gourd, green beans, spinach, bathua, and methi.
- Cook until dal and vegetables are soft (1–2 whistles in a pressure cooker or 15–20 min in a pan).
- Mash lightly for a semi-solid, porridge-like texture.
- Heat ghee in a small pan. Add cumin seeds → let them crackle.
- Add hing, grated ginger, and green chili.
- Sauté 20–30 sec.
- Pour this tempering over the cooked dal and mix gently.
- Garnish with fresh coriander.
- Squeeze a little lemon juice.
- Serve warm.
Notes :
- Roast cumin seeds lightly before tempering for deeper aroma.
- Add a small pinch of black pepper while cooking dal → improves digestion and thermogenesis.
- Use lemon juice at the end → enhances flavor and aids gut health.
- Optional: add a few curry leaves in tempering → adds aroma and supports digestion.
- Cook on low flame for semi-solid texture → helps flavors blend without overcooking greens.
- Optional: pinch of asafoetida in dal while boiling → makes it lighter on the stomach.
Nutrition Values (1 Serving)
- Calories: ~213 kcal
- Protein: ~12 gm
- Carbohydrates: ~23 gm
- Dietary Fiber: ~6.5 gm
- Fat: ~5 gm
- Sodium: ~300 gm
