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moong dal methi sabzi recipe | healthy methi leaves with moong dal for diabetics, heart patients, pcos, pregnancy |

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Tarla Dalal

14 January, 2020

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मूंग दाल मेथी सब्ज़ी रेसिपी | मधुमेह, हृदय रोगियों, पीसीओएस, गर्भावस्था के लिए मूंग दाल के साथ मेथी के पत्ते | झटपट मेथी की सब्जी | - हिन्दी में पढ़ें (Moong Dal Methi Sabzi in Hindi)

મૂંગ દાળ મેથીની સબ્ઝી રેસીપી | હેલ્ધી મેથીના પાન સાથે મગની દાળ | મેથી મૂંગ દાળની સબ્ઝી | - ગુજરાતી માં વાંચો (Moong Dal Methi Sabzi in Gujarati)

Table of Content

About Moong Dal Methi Sabzi

Ingredients

Methods

Like Moong Dal Methi Sabzi

How to make Methi moong dal sabzi

Benefits of Moong Dal Methi Sabzi

Nutrient values

moong dal methi sabzi recipe | healthy methi leaves with moong dal for diabetics, heart patients, pcos, pregnancy | methi moong dal ki sabzi | with amazing 18 images.

Moong dal methi sabzi is a dry accompaniment to rotis and chapatis. Healthy methi leaves with moong dal is a quick sabzi which suits people of all ages. Learn how to make healthy methi leaves with moong dal.

To make moong dal methi sabzi, first soak moong dal and then drain the water and cook it in just enough water. Then heat little oil and give a tempering of cumin seeds. Sauté some onions, garlic and green chillies for about a minute. Follow it by chopped methi leaves, turmeric powder and salt and cook for 1 to 2 minutes. Finally add the cooked moong dal to it and cook for a minute. The sabzi is ready for serving.

The moong dal is a good source of protein, which is necessary to nourish the cells and muscles. The fenugreek leaves in this healthy methi leaves with moong dal are a good source of iron. Both the ingredients - iron (haeme) and protein (globin) together make up hemoglobin – a key pigment of blood which helps in supplying oxygen and nutrients to all parts of the body.

From a health perspective, this Moong Dal Methi Sabzi serves 2 and is generally healthy for diabetics, heart patients, individuals aiming for weight loss, and those managing PCOS or pregnancy.

For Diabetics: The sabzi is beneficial due to its high fiber content from both moong dal and fenugreek leaves, which helps regulate blood sugar levels by slowing down carbohydrate absorption. Fenugreek (methi) is particularly renowned for its anti-diabetic properties. The minimal use of oil and absence of added sugars also make it a safe option.

For Heart Patients: The dish is heart-friendly as it is low in unhealthy fats (only 2 tsp oil for 2 servings) and cholesterol. Fenugreek leaves are known to help lower cholesterol levels, and the fiber from moong dal can further contribute to cardiovascular health by reducing LDL (bad) cholesterol.

For Weight Loss: This sabzi is excellent for weight loss. It is calorie-conscious (around 200-250 calories per serving, depending on exact quantities), high in protein from moong dal, and rich in fiber from both dal and methi. This combination promotes satiety, keeping you full for longer and reducing overall calorie intake.

For PCOS (Polycystic Ovary Syndrome): The high fiber content aids in blood sugar regulation and insulin sensitivity, which are critical for managing PCOS. The protein from moong dal supports satiety, and the low glycemic nature of fenugreek leaves can be particularly beneficial for hormonal balance often associated with PCOS.

For Pregnancy: This dish is highly beneficial during pregnancy. Moong dal provides essential protein for fetal growth and folate (Vitamin B9), which is crucial for preventing neural tube defects. Fenugreek offers iron, combating common pregnancy anemia, and its fiber helps alleviate constipation. The dish also supplies various vitamins and minerals vital for both mother and baby.

This methi moong dal ki sabzi is an ideal option for lunch or dinner as it ensures to avoid fatigue setting in. Cooked in 2 tsp of oil for a serving of 3, it’s not very high on calorie scale too. This sabzi also makes up for some vitamin A requirement of the day by way of fenugreek. It acts as an antioxidant to give a radiant skin, strong immune system and reduced inflammation in the body.

Savour the taste of moong dal methi sabzi which is just perfectly spiced.

Enjoy moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi | with step by step photos.

Ingredients

For Moong Dal Methi Sabzi

2 cups chopped fenugreek leaves (methi) leaves

1/4 cup yellow moong dal (split yellow gram)

1/2 tsp cumin seeds (jeera)

1/4 cup chopped onion

1 tsp finely chopped garlic (lehsun)

2 tsp finely chopped green chillies

1/2 tsp turmeric powder (haldi)

1 tsp oil

salt to taste

Method

For moong dal methi sabzi

To make moong dal methi sabzi, wash and soak the yellow moong dal in enough water for 2 hours. Drain.
Combine the soaked and drained moong dal and 5 tbsp of water in a deep pan, cover with a lid and cook on a medium flame for 6 to 8 minutes, while stirring occasionally. Keep aside.
Heat the oil and add the cumin seeds.
When they crackle, add the onions, garlic and green chillies and sauté for 1 minute.
Add the fenugreek leaves, turmeric powder and salt and cook for 2 minutes.
Add the soaked moong dal and 1 tbsp of water, mix well and cook on a medium flame for 1 minute.
Serve moong dal methi sabzi hot with rotis.

Moong Dal Methi Sabzi recipe with step by step photos

Like Moong Dal Methi Sabzi

1. If you like Moong Dal Methi Sabzi, then also try other healthy sabzis like

How to make Methi moong dal sabzi

1. To prepare Methi moong dal sabzi, pick and clean the 1/4 cup yellow moong dal (split yellow gram).
2. Wash it under running water or in a bowl until the water turns out clean.
3. Pour enough freshwater.
4. Soak the yellow moong dal for 2 hours. Soaking helps soften them, thereby saving on cooking time.
5. After 2 hours, this is how it looks now.
6. Drain the moong dal.
7. Transfer the soaked and drained moong dal to a deep pan.
8. Add 5 tbsp of water.
9. Cover with a lid and cook on a medium flame for 6 to 8 minutes, while stirring occasionally.
10. Covering while boiling the dal helps in retaining the nutrients. Keep aside.
11. To temper the moong dal and prepare nutritious methi moong dal sabzi, heat the 1 tsp oil in a deep non-stick pan.
12. Once the oil is hot, add the 1/2 tsp cumin seeds (jeera).
13. When they crackle, add the 1/4 cup chopped onion.
14. Add 1 tsp finely chopped garlic (lehsun).
15. Add 2 tsp finely chopped green chillies.
16. Mix well and sauté on a medium flame for 1 minute or until the onions are soft.
17. Add 2 cups chopped fenugreek leaves (methi) leaves. Before using the fenugreek leaves, they have been washed, drained and chopped. If you do not have access to fresh methi leaves, make use of dried fenugreek leaves (kasoori methi). Instead of fenugreek leaves, you can make use of spinach leaves to make palak moong dal subzi.
18. Add the 1/2 tsp turmeric powder (haldi).
19. Add salt to taste.
20. Mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
21. Add the cooked yellow moong dal (split yellow gram).
22. Add 1 tbsp of water.
23. Mix well and cook on a medium flame for 1 minute.
24. Serve moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi hot with rotis.

Benefits of Moong Dal Methi Sabzi

1. Moong Dal Methi Sabzi – for Pregnancy, Lactation and PCOS.
2. Moong Dal methi sabzi is a protein rich treat for body cells and bone.
3. It is also rich in iron which helps to boost your hemoglobin levels. This helps to keep you energetic and reduce tiredness.
4. It also has fair amounts of magnesium, potassium and phosphorus.
5. Vitamin K from methi aids in bone metabolism.
6. This sabzi can be enjoyed by healthy individuals, kids and senior citizens too.
7. Fenugreek leaves help in improving glucose and insulin responses. Thus this sabzi suits diabetic menu too.
8. Those with heart problems can also go ahead and enjoy this sabzi as an accompaniment to chapatis.
9. A weight loss diet plan can also have this sabzi included.
10. Pregnant women and lactating mothers also should look forward to this healthy sabzi. It's a way to make up for their added nutrient needs.
11. Women with PCOS whose main aim is addition of antioxidants along with minimal calories, should definitely try this sabzi.