Methi Moong Dal Sabzi | healthy Methi Moong Dal Dry Sabzi | Fenugreek Leaves with Yellow Lentils |

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Methi Moong Dal Sabzi | healthy Methi Moong Dal Dry Sabzi | Fenugreek Leaves with Yellow Lentils |

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Tarla Dalal

06 December, 2024

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Table of Content

About Methi Moong Dal Subzi ( Cooking Under 10 Minutes)

Ingredients

Methods

Like Methi Moong Dal Subzi

How to make Methi Moong Dal Subzi

Nutrient values

Methi Moong Dal Sabzi | healthy Methi Moong Dal Dry Sabzi | Fenugreek Leaves with Yellow Lentils | with 24 amazing images.

This "Moong Dal Methi Sabzi" is a wholesome and nutritious dish that perfectly blends the earthy bitterness of fenugreek with the creamy texture of yellow moong dal. The preparation begins with a quick soak of the quarter cup of yellow moong dal in hot water for just five minutes, a step that softens the dal slightly and helps in faster cooking. Meanwhile, two cups of fresh fenugreek leaves are finely chopped, ready to infuse their distinct flavor and numerous health benefits into the sabzi. The dish comes together with a simple tempering of cumin seeds in two teaspoons of oil, followed by sautéing aromatic ingredients like a small chopped onion, two grated garlic cloves, and two chopped green chilies, building a flavorful base.

The cooking process is straightforward yet effective. Once the aromatics are lightly sautéed, turmeric powder, the chopped fenugreek leaves, and salt are added to the pan and stirred, allowing the methi to begin wilting and releasing its essence. Next, the soaked moong dal is introduced along with half a cup of hot water, creating a moist environment for the dal to cook. A unique addition here is the sprinkling of one teaspoon of besan (Bengal gram flour), which acts as a thickening agent, giving the sabzi a desirable consistency and slightly nutty flavor, while also boosting its protein content. The mixture is then brought to a boil and simmered until the dal is tender and the flavors have melded beautifully.

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 besan, 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.

Nutrient Richness: This sabzi is particularly rich in several key nutrients. It's an excellent source of protein(from moong dal and besan), vital for muscle repair and growth. It's packed with dietary fiber, crucial for digestive health, blood sugar control, and satiety. You'll also find a good amount of Vitamin K (from fenugreek), Vitamin C (from fenugreek and green chilies), Vitamin A (from fenugreek), folate (from moong dal and fenugreek), iron (from fenugreek and moong dal), potassium, and magnesium. The turmeric adds anti-inflammatory compounds, making this a truly nutrient-dense and health-promoting dish. This versatile sabzi can be enjoyed hot with either rice or rotis, making it a wholesome and fulfilling meal option.

Enjoy Methi Moong Dal Sabzi | healthy Methi Moong Dal Dry Sabzi | Fenugreek Leaves with Yellow Lentils | with step by step photos.

Ingredients

for Methi Moong Dal Sabzi

1/4 cup yellow moong dal (split yellow gram) , soaked in hot for 5 minutes

2 cups chopped fenugreek leaves (methi) leaves

1/2 tsp cumin seeds (jeera)

1 small onion , chopped

2 garlic (lehsun) cloves , grated

2 green chilli , chopped

1/4 tsp turmeric powder (haldi)

1 tsp besan (Bengal gram flour)

2 tsp oil

salt to taste

Method

For Methi Moong Dal Sabzi

Heat the oil and add the cumin seeds. When they crackle, add the onion, garlic, green chillies and saute for 1 minute.
Add the turmeric powder, fenugreek and salt and stir.
Add the soaked moong dal and 1/2 cup of hot water.
Sprinkle the besan, mix well and bring to a boil. Simmer for some time.
Serve Methi Moong Dal Sabzi | healthy Methi Moong Dal Dry Sabzi | Fenugreek Leaves with Yellow Lentils | hot with rice or rotis.

Methi Moong Dal Subzi ( Cooking Under 10 Minutes) recipe with step by step photos

Like Methi Moong Dal Subzi

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

How to make Methi Moong Dal Subzi

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.