Cauliflower Moong dal

Cauliflower Moong Dal is a comforting, nutritious dish combining soft moong dal and tender cauliflower florets in a mildly spiced, fragrant base. Perfect with rice or roti, this simple dal is both flavorful and filling.

For a Serving Size of Two:

Ingredients:

• 1/2 cup yellow moong dal (split yellow lentils), rinsed
• 1 cup cauliflower florets (about 100 grams)
• 1 small onion (about 50 grams), finely chopped
• 1 medium tomato (about 100 grams), chopped
• 1-2 green chilies, slit (optional)
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon coriander powder
• Salt to taste
• 1 tablespoon oil or ghee
• Fresh coriander leaves for garnish
• 2 cups water

Procedure:

• In a pot, add rinsed moong dal, water, turmeric powder, and a pinch of salt. Bring to a boil, then lower the heat and let it simmer until the dal is half-cooked.
• In a separate pan, heat oil or ghee over medium heat. Add cumin seeds and let them splutter.
• Add chopped onion and green chilies, sauté until the onion turns golden brown.
• Add chopped tomatoes and coriander powder, cooking until the tomatoes soften.
• Add cauliflower florets to the pan, stir well to coat them with the spices, and cook for 2-3 minutes.
• Transfer the cauliflower mixture to the pot with the moong dal. Stir well and continue to cook until the dal and cauliflower are tender.
• Adjust salt to taste and garnish with fresh coriander leaves before serving.

Nutritional Benefits:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g