EVENT: FOODIEMONDAY/BLOGHOP
THEME: #273 MY FAMILY FAV
RECIPE: SABUT MOONG DAL/ GREEN MOONG CURRY
What is Sabut Moong Dal/ Green Moong Curry?
In brief, Sabut means whole and Moong is known as Green Grams in English. Clearly, every Indian household world over has its own version of Sabut Moong Dal. In fact, its one of the most popular dals or curries that is enjoyed with some rice, roti or paratha.Surprisingly, Sabut Moong Dal has not been featured on my blog as yet. Interestingly, though I cook it at least once a week, I’ve not jotted the recipe down till now. However, as they say, there is a time and place for everything. Perhaps, this recipe was meant for this week’s FoodieMonday theme. But, I’m not a fan of the Gujarati style of Moong or Mug as we call it. Because, I don’t like the sweetness, as jaggery is added to it. Therefore, I prepare it slightly different, without the sweetness.
A little more about Moong or Green Grams
Incidentally, Moong is a popular legume used in so many Indian dishes and in different forms too. For example, one can use whole moong beans (green grams) or the split variety. By the way, split moong beans is called moong dal in Hindi. Interestingly, this dal is used to make khichdi (rice and lentil dish),or to make snacks like bhajias, flatbreads, dahi vadas, etc. Furthermore, Moong are soaked and then split, removing the skin. Hence, you get a dal or lentil that is yellowish in colour. This yellow split dal is used for snacks, as stuffing for parathas, to make khichdi, idlis, dosa, etc. Also, Whole moong beans are sprouted and enjoyed raw on its own or in salads. Sometimes the sprouted moong beans are used to prepare flatbreads, pancakes and snacks. Indeed, all these three variations of moong are staple in a typical Indian kitchen.
Recipes using different forms of Moong or Green Grams
In fact, Moong is a the new super food as it has numerous health benefits. I will not go into details as to the health benefits of moong as there is so much information available on the internet. Moong is one legume that does not cause flatuence like so many other beans or legumes.
- I like making whole moong idlis – they are delicious and easy to digest.
- A good way to enjoy the benefits of sprouted moong is to prepare Moong Paniyaram.
- Enjoy a creamy and hot Moong dal Shorba/ Soup during the cold season.
- How about some Whole Moong and Celery Soup?
- Have you tried sprouted moong stuffed in a paratha? Sprouted Moong Parathas make a perfect breakfast option.
- My all time favorite is Sprouted Moong Salad
- Use split green moong dal with the skin and perl millet to make a filling and healthy Bajri and Moong Dal Khichdi.
- Moong and Spinach Muthia are so delicious and healthy to enjoy as a snack.
- Try Moong Dal Dhokla. They are light and spongy.
- Want a healthy baked snack? How about Moong Dal and Spinach Handvo?
- Khatta Mug or Sour Green Gram Curry is a popular Gujarati recipe where whole green grams are cooked in yogurt.
- Split Moong Dal stir fried/ Chooti Mung Ni Dar usually served with rice and kadhi
- Split Green Moong is mixed with rice and made into a Moong Khichdi – all time comfort food.
- Looking for a healthy breakfast option? Try Sprouted Moong and Spinach Pudla.
FoodieMonday/ Bloghop Group
Indeed, its Monday and this week the FoodieMonday/ Bloghop Group is preparing any dish that is a family favorite. Generally, most of us tend to cook some dishes repeatedly as family favourites. I have quite a few family favourites. This theme was suggested by Priya. By the way, her blog Sweet Spicy Tasty has several Jain recipes, meaning where no onion, garlic is used and interesting Tamil Brahmin Recipes. In fact her Pachapayar Sundal or Green Gram Stir Fry is what I’d love to try. Simple and healthy with a light tempering using curry leaves and coconut.
Ingredients required for Sabut Moong Dal/ Green Gram Curry
- Whole Green Grams – sabut or akha moong/mung. Soaked moong beans cook faster and give that creamy texture. I like to soak them overnight in warm water. However, you can soak them for 1-2 hours. Un soaked moong beans can be cooked but the curry will not be creamy.
- Onion – any of your choice, finely chopped
- Garlic – finely chopped or minced
- Green Chillis – chopped or minced
- Ginger – minced or cut into thin slivers
- Water – for both soaking and cooking moong
- Fresh Tomato Puree – I usually have fresh tomato puree stocked up in the fridge. I allow tomatoes to cook in little water, till they wilt and become a bit mushy. When the tomatoes cool down I puree them and store in the fridge. If you don’t have tomato puree, use one finely chopped tomato.
- Salt – according to your taste
- Cumin Seeds – jeera
- Mustard Seeds – rai
- Turmeric Powder – haldi
- Coriander Cumin Powder – dhana jiru
- Lemon Juice
- Curry Leaves
- Ghee or Oil
Dietary Tips:
- Gluten Free
- Vegan if you replace the ghee with oil
- Healthy, every day food
- Ideal for kids and the elderly as Moong are nutritious and easy to digest
SABUT MOONG DAL/ GREEN GRAM CURRY
Ingredients
- 1 cup sabut moong whole green grams
- 1 medium onion finely chopped
- ½ cup fresh tomato puree
- 4 cloves garlic chopped or minced
- 1 inch ginger minced or cut into slivers
- 1-2 green chillis chopped or minced
- 1 tbsp ghee or oil
- 1 tsp cumin seeds
- ½ tsp mustard seeds
- ½ tsp turmeric powder
- 1 sprig curry leaves
- 1 - 1¼ tsp salt
- 3 cups water
- 1 tsp coriander cumin powder
- 1 tbsp lemon juice
- 2-3 tbsp fresh coriander leaves and stalk finely chopped
Instructions
- Soak moong in enough water overnight or for at least one hour.
- Add soaked moong into a pressure cooker with one cup water, half the quantity of the measured turmeric powder and half of the cumin seeds.
- Allow moong to cook for 3 whistles over medium heat. If you don't have a pressure cooker, cook them in a pan over medium heat till done.
- Allow the pressure cooker to cool down before you open the lid.
- Add oil or ghee in a deep saucepan. Place the pan over medium heat.
- When the oil or ghee becomes hot, add mustard seeds, followed by the remaining cumin seeds.
- Add curry leaves and chopped onion. Stir fry till the onion becomes soft and begins to brown a little.
- Add ginger, garlic and chillis and stir fry for a few seconds.
- Add remaining turmeric powder.
- Immediately add tomato puree. Add salt and coriander cumin powder.
- Allow the tomato puree to cook for 2-3 minutes.
- Add the cooked moong along with the water. Add the remaining water.
- Mix well, lower the heat and allow the moong curry to simmer for 10-15 minutes.
- Add chopped fresh coriander and lemon juice just before serving.Serve with some plain rice, roti or paratha.
Notes
- Adjust spices according to your taste.
- Add a generous pinch of asafetida if you like. For gluten free version use gluten free asafetida.
- I like my moong curry thick. Add more water if you wish.
- Add chopped spinach to add more nutritional value.
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