Moong Dal Tadka

Slow-simmered yellow split peas seasoned with turmeric, ginger, and fennel-infused ghee, paired with tender cauliflower, crisp green beans, and brown basmati rice.

• Prep: 15 min
• Cook: 35 min
• Total: 50 min
• Servings: 6
• Cuisine: Indian
• Difficulty: Medium
• Cost: $2.96/serving

Dietary

• Vegetarian
• Pescatarian
• Gluten-Free
• Nut-Free
• Egg-Free
• Soy-Free
• High-Fiber
• Low-Sugar
• Low-Cholesterol
• Low-Saturated-Fat
• Low-Fat
• Low-Calorie

Tags

• comfort food
• healthy
• budget-friendly
• tangy

Ingredients

• 1.5 cup yellow split peas (dry, rinsed)
• 1 cup brown basmati rice (dry, rinsed)
• 1 head cauliflower (cut into bite-sized florets)
• 0.75 pound green beans (trimmed and halved)
• 1.5 tablespoon ghee
• 1 teaspoon ground turmeric
• 1 teaspoon ground ginger
• 1 teaspoon fennel seeds (whole)
• 2 tablespoon fresh mint (finely chopped)
• 2 tablespoon fresh lemon juice (freshly squeezed)
• 0.25 teaspoon kosher salt

Instructions

1. Combine brown basmati rice with 2 cups of water in a small pot, bring to a boil, cover, and simmer on low for 40 minutes until water is absorbed and grains are tender.
2. In a Dutch oven, combine yellow split peas, 4 1/2 cups of water, ground turmeric, ground ginger, and kosher salt. Bring to a rolling boil, then lower heat to a gentle simmer, cover partially, and cook for 25 minutes.
3. Add cauliflower florets and green beans directly to the simmering dal pot. Cover and cook for an additional 10 minutes until the vegetables are tender-crisp and the peas have broken down into a creamy consistency.
4. In a small skillet, warm ghee over medium heat for 1 minute. Add fennel seeds and sizzle for 30 seconds until fragrant and lightly toasted.
5. Pour the seasoned ghee tadka and fresh lemon juice directly into the dal pot, stirring well to combine.
6. Ladle dal and steamed vegetables into bowls over the cooked brown basmati rice and garnish with fresh mint.

Notes

Moong dal breaks down easily into a creamy sauce without needing dairy creams or puréeing.

Nutrition (per serving)

• Calories: 312
• Protein: 17.7 g
• Carbohydrates: 66.3 g
• Fat: 5.3 g
• Fiber: 11.5 g
• Sodium: 1398 mg
• Saturated Fat: 2.5 g
• Sugar: 8.7 g
• Cholesterol: 9 mg