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Moong Dal Chat – A quick fix protein-rich snack

Moong dal recipe

A regular feature in North Indian homes, this dish is eaten for breakfast or evening snack most often.

Sauteed Moong Dal (Split Green Gram) is a super easy dish to prepare. It is probably the ease of preparing it that has made it so popular across homes in North India.

Although, traditionally it is consumed for breakfast, one can eat it as part of any other meal. Basically, this can be added in any meal which needs a boost in protein.

Soak the moong dal for 8 hours if you have time. If this is a quick fix, then 30 minutes will suffice. Boil them in a pressure cooker with some salt and turmeric powder. Drain and saute`. And done!

This dish works well for vegans, individuals with recurring gut issues and those who are gluten intolerant. It is a good idea though to soak the dal longer (overnight), since this will deactivate any anti-nutrients present and make it lot more easier for your gut to break it down.

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Moong dal recipe

Prep Time 1 hour
Cook Time 10 minutes
Course Salad, Snack
Cuisine Indian
Servings 1 Portion


  • 2 tbsp Yellow Moong Dal
  • ½ Medium sized Tomato
  • ½ Medium sized Onion
  • 1 tsp Chat Masala
  • 1 Green Chilli chopped
  • 1 inch Piece of Ginger grated
  • Lime Juice
  • ½ tsp Turmeric powder
  • Salt
  • Sea Salt, to taste
  • Coriander leaves for garnishing
  • Filtered Groundnut Oil


  • Soak the dal for 30 minutes to an hour. Pressure cook it with water, salt and haldi. You need to keep it slightly hard. Strain.
  • In a pan, heat oil. Add the green chilli and onion. Cook for 2 minutes. Add the tomato along with all other ingredients (except Coriander). Cook this for 5-8 minutes, till the vegetables and dal are well cooked. Garnish with coriander leaves.
  • Your high protein snack is ready!
Keyword gut friendly, high protein, local foods


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