indian kale and moong dal

Author of this recipe: Miguelina Cappa

"Try this healthy Indian kale and moong dal recipe! Packed with protein, fiber, and flavor, it's a nutritious, gluten-free, vegan dish."

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Ingredients

• Here’s a list of ingredients for **Indian Kale and Moong Dal** in bullet points, optimized with SEO-friendly formatting and relevant keywords:
• - **Moong Dal (Yellow Lentils)** - 1 cup (high in protein, gluten-free, and easy to digest)
• - **Fresh Kale Leaves** - 2 cups (packed with iron, fiber, and antioxidants)
• - **Onion** - 1 medium (finely chopped, adds flavor and texture)
• - **Tomato** - 1 medium (diced, adds tanginess and richness)
• - **Garlic** - 3-4 cloves (minced, enhances aroma and taste)
• - **Ginger** - 1-inch piece (grated, adds warmth and digestive benefits)
• - **Green Chilies** - 1-2 (slit, for a spicy kick)
• - **Turmeric Powder** - 1/2 tsp (anti-inflammatory and adds vibrant color)
• - **Cumin Seeds** - 1 tsp (for tempering and earthy flavor)
• - **Mustard Seeds** - 1/2 tsp (adds a nutty taste and crunch)
• - **Asafoetida (Hing)** - a pinch (aids digestion and enhances flavor)
• - **Red Chili Powder** - 1/2 tsp (adjust to taste for heat)
• - **Coriander Powder** - 1 tsp (adds a citrusy, earthy flavor)
• - **Garam Masala** - 1/2 tsp (warm spice blend for depth of flavor)
• - **Fresh Coriander Leaves** - 2 tbsp (chopped, for garnish and freshness)
• - **Lemon Juice** - 1 tbsp (adds a tangy finish)
• - **Salt** - to taste
• - **Water** - 3-4 cups (for cooking the dal)
• - **Coconut Oil or Ghee** - 2 tbsp (for tempering and richness)
• This **Indian Kale and Moong Dal recipe** is a **healthy, vegan-friendly, and nutrient-packed dish** perfect for a wholesome meal. It’s rich in **plant-based protein, fiber, and essential vitamins**, making it ideal for **weight loss, detox, and balanced diets**. Enjoy this **gluten-free and Ayurvedic-inspired comfort food** with rice or roti!

Steps

1. # How to Make Indian Kale and Moong Dal: A Nutritious and Flavorful Recipe
3. Indian kale and moong dal is a wholesome, protein-packed dish that combines the earthy flavors of kale with the creamy texture of moong dal (split green gram). This recipe is perfect for a healthy lunch or dinner and is rich in nutrients like fiber, protein, and vitamins. Follow these detailed steps to create this delicious Indian dish.
5. ---
7. ## **Ingredients for Kale and Moong Dal**
8. - 1 cup moong dal (split green gram)
9. - 2 cups fresh kale, chopped
10. - 1 medium onion, finely chopped
11. - 2 tomatoes, diced
12. - 2-3 green chilies, slit (adjust to taste)
13. - 1 teaspoon cumin seeds
14. - 1 teaspoon turmeric powder
15. - 1 teaspoon red chili powder
16. - 1 teaspoon garam masala
17. - 1 teaspoon mustard seeds
18. - 2-3 garlic cloves, minced
19. - 1-inch ginger, grated
20. - 2 tablespoons cooking oil or ghee
21. - Salt to taste
22. - Fresh coriander leaves for garnish
24. ---
26. ## **Step-by-Step Instructions**
28. ### **Step 1: Prepare the Moong Dal**
29. 1. Rinse the moong dal thoroughly under running water until the water runs clear.
30. 2. In a pressure cooker or pot, add the rinsed dal along with 2.5 cups of water, turmeric powder, and a pinch of salt.
31. 3. Cook the dal until it becomes soft and mushy (about 3-4 whistles in a pressure cooker or 20-25 minutes on the stove).
33. ---
35. ### **Step 2: Sauté the Aromatics**
36. 1. Heat oil or ghee in a pan over medium heat.
37. 2. Add cumin seeds and mustard seeds. Let them splutter.
38. 3. Add minced garlic, grated ginger, and green chilies. Sauté for 1-2 minutes until fragrant.
39. 4. Add chopped onions and cook until they turn golden brown.
41. ---
43. ### **Step 3: Add Tomatoes and Spices**
44. 1. Stir in the diced tomatoes and cook until they soften and release their juices.
45. 2. Add red chili powder and garam masala. Mix well and cook for another 2-3 minutes.
47. ---
49. ### **Step 4: Cook the Kale**
50. 1. Add the chopped kale to the pan and sauté for 3-4 minutes until it wilts and reduces in volume.
51. 2. Sprinkle a little water if needed to prevent sticking.
53. ---
55. ### **Step 5: Combine Dal and Kale**
56. 1. Add the cooked moong dal to the pan with the kale mixture.
57. 2. Mix well and let it simmer for 5-7 minutes, allowing the flavors to blend.
58. 3. Adjust the consistency by adding water if the dal is too thick.
60. ---
62. ### **Step 6: Garnish and Serve**
63. 1. Turn off the heat and garnish with fresh coriander leaves.
64. 2. Serve hot with steamed rice, roti, or naan for a complete meal.
66. ---
68. ## **Tips for Perfect Kale and Moong Dal**
69. - Use fresh, tender kale for the best texture and flavor.
70. - Adjust the spice levels according to your preference.
71. - For a richer taste, use ghee instead of oil.
73. ---
75. This Indian kale and moong dal recipe is not only delicious but also a powerhouse of nutrition. It’s a great way to incorporate leafy greens and plant-based protein into your diet. Try this easy-to-make dish today and enjoy a healthy, flavorful meal!
77. **Keywords**: Indian kale and moong dal, moong dal recipe, kale dal, healthy Indian dal, protein-rich dal, Indian vegetarian recipes, kale recipes, moong dal with greens.
79. By following these steps, you’ll create a dish that’s both satisfying and nutritious, perfect for any occasion!

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