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Moong Dal with Red Hot Tadka

Name: Moong Dal with Red Hot Tadka
Ingredients: 2 Tbsp (30 mL) ghee or sunflower oil, divided; 1 onion, finely chopped; 1 Tbsp (15 mL) finely minced peeled ginger; 3 large garlic cloves, minced; 3 jalapeño peppers, seeded and minced; 1 tsp (5 mL) turmeric; 1/2 tsp (2 mL) garam masala; 1/8 tsp (0.5 mL) freshly ground black pepper; 3 cups (750 mL) low-sodium vegetable stock; 3 cups (750 mL) water; 1 1/2 cups (350 mL) yellow moong dal, thoroughly rinsed and drained; 1 cup (250 mL) cherry tomatoes, halved; 1 tsp (5 mL) cumin seeds; 4 dried Thai chilies; 1 tsp (5 mL) chili powder; 1/3 cup (80 mL) cilantro leaves; Roti (optional)

Serves 6.

Irene McGuinness

Updated Jan 31, 2018

Red hot? Or full-flavoured with a little warmth? It depends on your taste buds. Moong dal is ultimate comfort in a bowl. Add in a tumble of cherry tomatoes coupled with some hot red chilies, and it’s the perfect antidote to a chilly February evening. Roll up some roti and scoop in!

Wine pairing

Lean into something not too heavy. This dish is best served with something a little less dry and mildly sweet. Look for a Pinot Grigio or a Gewürztraminer.

Tip

Substitute yellow moong dal with split peas or chana dal. The flavour is slightly different, but the texture will be the same.

Moong Dal with Red Hot Tadka

Ingredients

2 Tbsp (30 mL) ghee or sunflower oil, divided
1 onion, finely chopped
1 Tbsp (15 mL) finely minced peeled ginger
3 large garlic cloves, minced
3 jalapeño peppers, seeded and minced
1 tsp (5 mL) turmeric
1/2 tsp (2 mL) garam masala
1/8 tsp (0.5 mL) freshly ground black pepper
3 cups (750 mL) low-sodium vegetable stock
3 cups (750 mL) water
1 1/2 cups (350 mL) yellow moong dal, thoroughly rinsed and drained
1 cup (250 mL) cherry tomatoes, halved
1 tsp (5 mL) cumin seeds
4 dried Thai chilies
1 tsp (5 mL) chili powder
1/3 cup (80 mL) cilantro leaves
Roti (optional)

Nutrition

Per serving:

calories248
protein14g
fat6g
- saturated fat1g
- trans fat0g
carbohydrates39g
- sugars7g
- fibre5g
sodium84mg

Directions

01

In large saucepan, heat 1 Tbsp (15 mL) ghee or oil. Add onion, ginger, and garlic. Sauteu0301 over medium to medium-low heat for 3 minutes, or until soft.

02

Stir in minced jalapenu0303os, turmeric, garam masala, and pepper. Sauteu0301 for a minute or two. Gradually stir in stock and water along with moong dal. Bring to a boil. Cover, reduce heat to low, and simmer for 25 to 30 minutes. Stir in tomatoes near the end of cooking and heat through.

03

To make tadka, in small saucepan, heat remaining ghee or oil over medium heat. Add cumin seeds and Thai chilies. Sauteu0301 until cumin seeds begin to pop. Remove from heat and set aside.

04

When dal is cooked, drizzle tadka overtop along with chili powder and swirl in. Serve with cilantro and roti for dipping, if desired.

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This recipe is part of the Give a Little Love collection.

Irene McGuinness

Irene McGuinness is a nutritionist, food writer, food stylist, and recipe developer.

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