Green Moong Dal, jise hum sabut moong dal bhi kehte hain, ek bahut hi healthy aur tasty Indian dish hai. Yeh high-protein, fiber-rich dish hai jo veg aur vegan logon ke liye perfect option hai. Isse hum roz ke khaane mein shaamil kar sakte hain, kyunki yeh low-calorie aur nutritious hoti hai. Green Gram Curry ya Gota Moong Dal ko banaane ka tareeqa kaafi aasaan hai aur yeh bina zyada time liye tayar ho jaati hai. Aaj hum sabut moong dal recipe ke saath aapko ek tasty aur nutritious meal banana sikhayenge.
Ingredients
Gota Moong yaani ki sabut Green Moong Dal banane ke liye aapko zarurat hogi kuch basic ingredients ki, jo har kitchen mein easily available hote hain:
| Ingredients | Quantity |
|---|---|
| Sabut Moong Dal (Gota Moong) | 1 cup |
| Paani (Water) | 3 cups |
| Pyaaz (Onion) | 1 (finely chopped) |
| Tamatar (Tomato) | 1 (finely chopped) |
| Adrak-Lehsun Paste | 1 tablespoon |
| Hari Mirch (Green Chili) | 1-2 (slit) |
| Haldi Powder (Turmeric Powder) | 1/2 teaspoon |
| Lal Mirch Powder (Red Chili Powder) | 1/2 teaspoon |
| Jeera (Cumin Seeds) | 1 teaspoon |
| Hing (Asafoetida) | A pinch |
| Garam Masala | 1/2 teaspoon |
| Dhaniya Powder (Coriander Powder) | 1 teaspoon |
| Namak (Salt) | As per taste |
| Ghee ya Tel (Clarified Butter or Oil) | 2 tablespoons |
| Hara Dhaniya (Coriander Leaves) | For garnishing |
Recipe Instructions
Step 1: Sabut Moong Dal ko soak karein
Sabse pehle gota moong ya sabut moong dal ko ache se paani mein dhoke 4-5 ghante ke liye ya overnight bhigoein. Isse dal jaldi pakti hai aur easily digest hoti hai.
Step 2: Dal ko boil karein
Ek pressure cooker mein soaked dal ko daalein aur 3 cups paani ke saath haldi aur namak milake 3-4 siti lagaake dal ko pakayein. Agar cooker ka use nahi kar rahe toh aap kadai ya pan mein dal ko dhimi aanch par 40-50 minute tak boil kar sakte hain, jab tak dal soft na ho jaaye.
Step 3: Tadka tayar karein
Ab tadka banane ke liye ek pan mein ghee ya tel garam karein. Isme jeera daalein, aur jab ye brown hone lage toh hing aur adrak-lehsun paste daalein. Thodi der ke liye bhun lein, phir finely chopped pyaaz ko daal kar golden brown hone tak fry karein.
Step 4: Masalein milayein
Ab tamatar, hari mirch, lal mirch powder aur dhaniya powder daalein. Masale ko ache se bhun lein jab tak tamatar soft ho jaaye aur oil sides se alag hone lage. Phir is mixture mein boiled sabut moong dal daalein aur ache se mix karein.
Ab dal ko achi tarah se masale ke saath mix karke 5-10 minute tak dhimi aanch par sim karne dein, taaki dal aur masale ka flavour achhe se mix ho jaaye. Garam masala daalkar stir karein.
Step 6: Garnishing aur serve
Dal tayar hone ke baad ise chopped hara dhaniya ke saath garnish karein. Green Gram Curry ya sabut moong dal ko garam-garam roti, chawal ya paratha ke saath serve karein.
- High in Protein: Gota Moong ek excellent protein source hai, jo vegetarians ke liye ek best option hai.
- Rich in Fiber: Fiber content high hone ke kaaran, yeh digestion ke liye helpful hoti hai aur constipation door karne mein madad karti hai.
- Low in Calories: Sabut moong dal ek low-calorie food hai, jo weight loss ke liye ideal choice banata hai.
- Packed with Vitamins and Minerals: Green moong dal mein vitamin B, iron, magnesium, aur potassium jaisi health-enhancing nutrients paye jaate hain.
- Heart-Healthy: Yeh dal heart ke liye acchi hai kyunki isme cholesterol level low hota hai aur high fiber blood pressure control karne mein madad karta hai.
Cooking Tips for Perfect Sabut Green Moong Dal
- Soak Properly: Gota Moong ko ache se soak karna zaroori hai, taaki cooking time kam ho aur dal soft bane.
- Right Spices: Masalein apne taste ke hisaab se adjust karein, lekin hing aur jeera ka tadka zaroori hota hai jo is dish ko ek authentic flavor deta hai.
- Simmer to Enhance Taste: Dal ko thodi der tak sim karna uske flavour ko enhance karta hai. Isliye haste se dal ko serve na karein, balki usse achhe se cook hone ka time dein.
- Spicy Moong Dal: Agar aapko spicy dal pasand hai toh lal mirch ka amount badha sakte hain ya tadke mein sukhi lal mirch add kar sakte hain.
- Coconut Moong Dal: South Indian flavor lane ke liye aap dal mein grated coconut ya coconut milk daal sakte hain.
- Moong Dal with Veggies: Dal ko aur bhi nutritious banane ke liye isme chopped spinach, carrots ya beans add kar sakte hain.
Serving Suggestions
- Steamed Rice: Sabut moong dal ko plain steamed rice ke saath serve karna ek classic combination hai.
- Jeera Rice: Flavored jeera rice ke saath green moong dal ko serve karke ek proper meal enjoy kar sakte hain.
- Roti/Paratha: Green Gram Curry ko roti ya paratha ke saath serve karna ek healthy aur tasty option hai.
FAQs (Frequently Asked Questions)
1. Kya hum sabut Green Moong Dal ko bina bhigoe bana sakte hain?
Ji haan, lekin dal ko bina bhigoe banane mein zyada time lagega. Isliye hum suggest karte hain ki dal ko soak karna behtar hota hai.
2. Kya sabut Green Moong Dal weight loss ke liye acchi hoti hai?
Bilkul! Sabut Green Moong Dal ek low-calorie, high-protein aur fiber-rich food hai jo weight loss ke liye beneficial hota hai.
3. Kya moong dal ko diabetic log kha sakte hain?
Haan, Green Moong Dal low glycemic index ki hoti hai aur isse diabetic patients ke liye safe mana jaata hai. Yeh blood sugar levels ko control karne mein madadgar hoti hai.
4. Kya hum Green Moong Dal ko slow cooker mein bana sakte hain?
Ji haan, Green Moong Dal ko slow cooker mein bana sakte hain. Isme dal ko thoda zyada time lagega cook hone mein, lekin yeh method bhi bahut effective hai.
5. Kya sabut moong dal ko khane ke aur bhi health benefits hain?
Haan, is dal ko khane se immunity boost hoti hai, digestion better hota hai, aur yeh skin ke liye bhi acchi hoti hai.
Conclusion: Green Moong Dal
Gota Moong ya sabut Green Moong Dal ek tasty aur nutritious dish hai jo Indian kitchens mein regularly banayi jaati hai. Iski high protein aur fiber content isse sabke liye ek healthy meal banati hai. Tasty tadka aur perfect garnishing ke saath, yeh dal aapke everyday meals ko special bana sakti hai. To aaj hi ise try karein aur apne diet mein healthy green gram curry ko shaamil karein!
