Cozy and nourishing this dal is made with yellow moong dal, lots of tomatoes a few classic spices and a boost from fresh spinach. This beautiful dal recipe is packed with plant-based protein, a great source of fiber, complex carbs, folate, potassium, iron and manganese. Its an excellent hearty substitute for meat and work great as a satisfying vegetarian main dish.
I make moong dal quite often as its hearty, flavorful, easy to make, and comforting. Perfect meal when you want it to feel light and energizing with a powerful dose of healthy spices that are classic to Indian cuisine.
What is Dal/Daal/Dahl?
Dal is a liberally used term used to describe dried pulses, legumes, lentils specifically. Its spelled three different ways, but means exactly once thing. Dried pulses can be in the form of whole, split and skinned. This dal recipe is made with skinned yellow moong. It’s one of the easiest to cook so its perfect for days when you have less the 30 minutes to put dinner on the table.
Dal is the primary protein source for vegetarians in India. It’s made almost everyday in Indian homes, if you have been to India or an Indian home, the sound of pressure cooker whistling is a ubiquitous sound indicating of dal been made for lunch and dinner. Moong is one of the most popular and favorite because it’s easy to make, tastes delicious, budget friendly and something every Indian has grown up eating. Other popular dals include Masoor, Pigeon peas, Chana, prepared whole, split or skinned. You’ll find several recipes on my blog from different parts of India, each a little different, but all delicious.
What is Tadka?
In simple terms tadka tah-da-ka is tempering, a method used in Indian cooking where spices and some herbs are directly added to hot fat(oil/ghee), this allows the spices to bloom and infuse the fat with intense aroma and flavor. This aromatic oil/ghee is transferred on to a finished dish that crackles with a dramatic effect and transforms the finished dish to the next level.
The tadka ingredients vary greatly depending on the dish that is prepared. For dal it is usually cumin seeds, mustard seeds, dried red chillies, curry leaves, garlic, ginger. In other dishes it could be whole cardamom pods, cinnamon stick, clove, nigella seeds, onion etc. Tadka offers the finished dish vivid flavor, heat, richness, aroma, color, texture and depth.
Ingredients Needed
- Yellow Moong Dal
- Fresh Tomatoes
- Ginger
- Garlic
- Turmeric
- Green Chillies (jalapeño/serrano/Thai)
- Cumin Seeds
- Fresh Curry leaves (optional)
- Ghee or any neutral oil you use at home
- Asafetida
- Spinach
TOMATO TADKA DAAL WITH CHOPPED SPINACH
Ingredients
- 1 cup yellow skinned Moong
- 4 fresh Roma tomatoes, about 3 cups chopped other variety of fresh tomatoes will also work
- 3-4 cloves garlic, chopped
- 1 fat inch ginger, chopped
- 1 tsp cumin seeds
- 1-2 green chillies (Thai/jalapeño/ serrano, sliced into rough pieces use to your heat tolerance or leave it out
- ½ tsp ground turmeric
- ¼ tsp asafetida
- 1 sprig curry leaves optional
- 1½ tbsp ghee or any neutral oil
- ¾ tsp sea salt or as needed
- 1 tsp dried fenugreek leaves optional
- 2-3 cups chopped fresh spinach
Instructions
- Wash the moong dal 2-3 times until the water runs clear. Soak for 20-30 minutes. See notes.
- To a large pot add the soaked moong, ½ the salt and turmeric along-with 3 cups of water and place it on high heat until it comes to a rolling boil. See Notes for other cooking options.( If you are using a pressure cooker place it on medium.)
- Once water starts to boil turn down the heat to medium low, cover with a lid and let it cook until the lentils are soft, about 15 minutes.
- While the moong dal cooks make the tempering/ tadka. Heat oil/ghee in a medium sized saucepan, once warmed add cumin seeds. Once the seeds begin to sizzle and pop add the garlic, ginger, asafetida and curry leaves if using. Stir and allow to cook for a minute, be careful as it burns very quickly.
- Add the green chillies if using and the chopped tomatoes and remaining salt. Stir and leave it to simmer on medium heat for 4-5 minutes. The moisture of the tomatoes should have reduced and the oil starts to separate from the tomatoes. At this point transfer the tempering to the cooked moong dal. Stir well and bring it back to a simmer. Stir in the dried fenugreek leaves if using.
- Take it off the heat off. Stir in the chopped spinach, cover and allow the spinach to cook in the residual heat of the steaming dal. Enjoy!!
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