Bhaja Moong Dal Shobji Diye
by Tarla Dalal
A dal recipe from the kitchens of Bengal , the Bhaja Moong Dal Shobji Diye brings together moong dal with a horde of colourful, tasty and nutritious veggies!
A traditional tempering of whole spices gives the dal a tantalising aroma while tangy tomatoes and a dash of garam masala are used to boost its flavour.
It is important to handle the dal properly to get the proper consistency and mouth-feel of this dal. Remember to dry roast it before cooking, and cook it only till it is soft but remains whole. It should not become over-cooked and mushy.
Enjoy this awesome recipe, which pools in the goodness of dal and veggies in a very healthy and tasty way. With lots of fibre and ample nutrients, this dish is diabetic-friendly too.
Try similar diabetic recipes like Bajra, Whole Moong and Green Pea Khichdi or Fada ni Khichdi .
Bhaja Moong Dal Shobji Diye recipe - How to make Bhaja Moong Dal Shobji Diye
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
1/2 cup yellow moong dal (split yellow gram)
1 tsp mustard (rai / sarson) oil
1 whole dry kashmiri red chilli , broken into pieces
1 bayleaf (tejpatta)
1 cardamom (elaichi)
1 small stick cinnamon (dalchini)
1 clove (laung / lavang)
1/4 tsp cumin seeds (jeera)
1 slit green chilli
1/4 cup chopped carrot
1/4 cup blanched cauliflower florets
1/4 cup chopped tomatoes
1/4 cup green peas
1/4 tsp turmeric powder (haldi)
salt to taste
1/4 tsp garam masala
1 tbsp finely chopped coriander (dhania)
- Method
- Put the yellow moong dal in a broad non-stick pan , dry roast it on a medium flame for 6 minutes.
- Transfer the roasted yellow moong dal in a deep non-stick pan, add 2½ cups of hot water, mix well, cover with a lid and cook on a medium flame for 12 minutes, while stirring occasionally. Keep aside.
- Heat the mustard oil in a deep non- stick pan, add the kashmiri dry red chilli, bayleaf, cardamom, cinnamon, clove , cumin seeds , green chilli and sauté on a medium flame for 30 seconds.
- Add the carrots and sauté on a medium flame for 1 minute.
- Add the cauliflower florets and sauté on a medium flame for 1 minute.
- Add the tomatoes and peas and sauté on a medium flame for 1 minute.
- Pour the boiled yellow moong dal with its water, add turmeric powder and salt, mix gently. Cover with a lid and cook on a medium flame for 5 minutes, while stirring occasionally.
- Add the garam masala, coriander and mix gently.
- Serve hot.
| Energy | 125 cal |
| Protein | 7.5 g |
| Carbohydrates | 19.1 g |
| Fiber | 4.1 g |
| Fat | 2.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 393.1 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 9.6 mg |
| Folic Acid | 42.3 mcg |
| Calcium | 41.5 mg |
| Iron | 1.5 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 17.8 mg |
| Potassium | 344.1 mg |
| Zinc | 0.8 mg |
Nice, coloutful and tempting the image looks. Its a simple dal which pairs best with hot phulkas. The veggies are an added health boost in the recipe.