Spiced Moong Dal with Tomato and Ginger
This easy vegetarian moong dal combines creamy split mung beans with ginger, jalapeño, tomatoes, turmeric, garlic, cumin, and dried red chile. Lemon juice and fresh cilantro brighten the warm, gently spiced curry, which can be served hot in soup bowls or spooned over rice for a comforting meal.
- Prep15 mins
- Cook30 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spiced Moong Dal with Tomato and Ginger, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 46 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 5 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 53
- Heart Health
- 41
- Metabolic
- 26
- Digestive
- 29
- Inflammatory
- 35
- Performance
- 45
- General Wellness
- 1
Rinse the dal, checking for any debris. Add it to a saucepan with water. Allow it to soak for 30 minutes.
- 2
Bring the dal, water, and salt to a boil. Reduce the heat to medium-low and cook until the beans are very tender and the mixture has thickened, 15 to 20 minutes. Add more water, if necessary, to prevent drying out. Stir in the ginger, jalapeno pepper, tomato, lemon juice, and turmeric.
- 3
Heat oil in a small saucepan and add cumin seed and red chile pepper. When the pepper is heated, add Asafoetida powder and garlic. Stir the mixture into the split peas, then add cilantro and mix well.
- 4
Lower the heat to medium-low and cook until the beans are very tender and the mixture has thickened, 15 to 20 minutes.
- 5
Add more water, if needed, to keep it from drying out.
- 6
Stir in the ginger, jalapeno pepper, tomato, lemon juice, and turmeric.
- 7
Heat the oil in a small saucepan and add the cumin seed and red chile pepper.
- 8
When the pepper is heated, add the Asafoetida powder and garlic.
- 9
Stir this mixture into the split peas and add the cilantro; mix well.
- Calories 53.81 kcal Low Source 3%
- Protein 1.88 g Low Source 4%
- Carbohydrate 8.92 g 3%
- Total Fat 1.8 g Low Source 2%
- Saturated Fat 0.26 g Low Source 1%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 207.37 mg Moderate 9%
- Dietary Fiber 3.12 g Moderate 11%
- Total Sugars 6.35 g --
- Added Sugars 4.15 g Moderate 8%
- Calcium 21.24 mg Low Source 2%
- Iron 1.09 mg Low Source 6%
- Potassium 164.5 mg Low Source 4%
- Vitamin A 12.7 mcg Low Source 1%
- Vitamin C 12.26 mg Moderate 14%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Tomatoes 🍅
- Garlic 🧄
About This Recipe
Spiced Moong Dal with Tomato and Ginger is made with 16 ingredients and serves 6. It takes about 45 mins and is rated medium. Key ingredients include Asafoetida, Diced Tomatoes, Dried Chile Peppers, and Fresh Cilantro. Each serving provides about 53.81 kcal.
Recipe Questions
- What is Spiced Moong Dal with Tomato and Ginger made of?
- The main ingredients are Asafoetida, Diced Tomatoes, Dried Chile Peppers, Fresh Cilantro, Fresh Ginger. The full list of 16 is above.
- How long does it take to make Spiced Moong Dal with Tomato and Ginger?
- About 45 mins in total: 15 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 53.81 kcal. The full nutrition breakdown is above.
- Is Spiced Moong Dal with Tomato and Ginger easy to make?
- This recipe is rated medium, with 16 ingredients and 9 steps.
- Is Spiced Moong Dal with Tomato and Ginger healthy?
- Spiced Moong Dal with Tomato and Ginger has an easyChef Pro health score of 46/100. Per serving, it provides 53.81 calories and 1.88 g of protein, or 4% of the Daily Value. Worth noting per serving: sodium at 207.37 mg (9% of the Daily Value) and added sugars at 4.15 g (8% of the Daily Value). It contains Citrus, Tomatoes and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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