Moong Daal

Moong daal are husked split mung beans. They look flat, narrow and are yellow in color. I have noticed that people unfamiliar with lentils sometimes confuse this dal with toor dal. Toor dal is a rounder dal.
I usually try to use as many lentils as possible in my cooking. Sticking to a single variety of daal may result in a deficiency of isolated amino acids despite consumption of a protein rich diet. I remember one of my acquaintances eating moong daal and calling it a "saathvik" experience. I agree. This basic recipe makes me go back in time. It's simple, unpretentious and wholesome. You can completely eliminate using any form of oil in this recipe, and the taste is not affected. This lentil is also easy to digest.



Ingredients:
(Makes 6 servings)
Moong daal: 1.5 cups
Water: 5 cups
Garlic cloves: 5
Green Chilies: 3 (add more if you like it hot!)
Fenugreek seeds: 1 tbsp
Curry leaves: 1 sprig
Dhania powder: 1 tsp (coriander powder)
Garam masala: 1/4 tsp (curry powder)
Turmeric: 1/4 tsp
Salt and Chili powder: to taste

Method:
In a large saucepan (This is important for this recipe. Using a small saucepan means you have to wait by the stove and make sure the daal does not boil over) combine all ingredients except salt and chili powder.
Cover and let simmer on low flame for 15 to 20 minutes mixing occasionally.
Once the dal is cooked and appears half mushy, add salt and chili powder.

Variations:

• Add seasoning (tadka, popu) to this recipe by heating oil in a small saucepan and adding
  1 tsp each of chana daal, ural daal; 1/2 tsps of mustard seeds (awalu, rai), cumin seeds (jillakarra, zeera), a sprig of curry leaves; a pinch of asafoetida (hing, vaamu) and 3 dried red chilies. Alternately make the seasoning in the microwave by following this procedure.
• Add sauteed onions and seasoning to this recipe
• Add tomaotes to the recipe. (In the first step)
• Use this recipe to make daal for sambaar instead of using toor daal (let daal cook more if usin for this purpose)
• Add chopped spinach to this recipe. (First step)
• This recipe can be diluted with another cup of water and be eaten as warm lentil soup.
  

Nutritional Information:
(Per serving: 1/6 of recipe or 62 gms):
Calories: 66
Calories from fat: 3
Total fat: 0 gms (1% of DV)
Saturated fat: 0 gms (0% of DV)
Trans fat: 0 gms
Cholesterol: 0 mg
Sodium: 122 mg (5% of DV)
Carbohydrates: 12 gms (4% of DV)
Dietary Fiber: 4 gms (18% of DV)
Sugars: 1 gm
Proteins: 4 gms

Vitamin A: 2%
Vitamin C: 33%
Calcium: 2%
Iron: 8%

Percent daily values are based on a 2000 calorie diet and may vary based on individual daily requirements.

Breakdown of clorific information:
Carbohydrates: 74% Fats: 4% Proteins: 22%