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suva moong dal sabzi recipe | healthy shepu yellow moong dal sabzi | sabzi for acidity, heart, blood pressure, diabetes |
Tarla Dalal
• 22 April, 2023
Table of Content
suva moong dal sabzi recipe | healthy shepu yellow moong dal sabzi | sabzi for acidity, heart, blood pressure, diabetes | with 30 amazing images.
The Suva Moong Dal Sabzi is a simple yet highly nutritious Indian preparation made using dill leaves (suva / shepu)and yellow moong dal. Known for its earthy aroma and soothing flavours, this dish is commonly enjoyed in Indian households as a light, wholesome sabzi. The combination of iron-rich suva and protein-dense moong dal makes it a nourishing dish suitable for all age groups.
Preparing this sabzi is quick and convenient. The recipe begins by heating coconut oil, a healthier fat source, and tempering it with cumin seeds and asafoetida (hing), which aid digestion. The soaked yellow moong dal is then cooked with turmeric powder, coriander–cumin powder, chilli powder, and a little salt, making it flavourful without requiring heavy spices or excess oil. This results in a light, semi-dry sabzi that pairs beautifully with roti or kadhi.
The highlight of this recipe is the addition of fresh dill leaves, added at the end to retain their volatile nutrients and strong aroma. Dill (suva) is known for its medicinal properties, including improving digestion, reducing inflammation, and enhancing iron absorption. Its distinctive flavour gives the sabzi a refreshing, slightly tangy twist that elevates the taste of tender cooked moong dal.
The use of moong dal makes this sabzi highly nutritious—moong is rich in protein, zinc, fiber, B-vitamins, and is one of the easiest lentils to digest. It is gentle on the stomach, making this sabzi suitable even for people recovering from illness or those with weak digestion. When cooked with dill, the dish becomes a powerful blend for improving haemoglobin levels.
From a health perspective, Suva Moong Dal Sabzi is excellent for heart health. The use of coconut oil, restricted salt, and high fiber content supports healthy cholesterol levels and smooth arterial function. Dill also contains antioxidants that reduce inflammation, contributing to better heart function. The low-fat, plant-protein nature of moong dal further strengthens cardiovascular benefits.
For diabetics, this sabzi is highly suitable because moong dal has a low glycemic index, helping regulate blood sugar levels. The fiber from both dal and dill slows glucose absorption and promotes satiety. Using minimal salt and oil ensures the dish remains fully diabetic-friendly while still tasty.
Regarding weight loss, this sabzi is a great choice. It is low in calories, rich in fiber and protein, and promotes fullness without heaviness. Moong dal supports steady energy release, while dill aids digestion and reduces bloating. Since the sabzi contains no heavy fats or starchy vegetables, it fits well into calorie-controlled diets.
For those dealing with acidity and high blood pressure, Suva Moong Dal Sabzi is also beneficial. Moong dal is naturally alkaline and easy to digest, helping soothe acidity. Restricted salt keeps it safe for blood pressure management, while dill’s potassium content aids in balancing sodium levels. Overall, healthy shepu yellow moong dal sabzi is a versatile, healing, and wholesome dish suitable for diabetes, heart health, weight loss, acidity, and BP control.
Tags
Soaking Time
2 hours
Preparation Time
5 Mins
Cooking Time
11 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
16 Mins
Makes
4 servings
Ingredients
For Suva Moong Dal Sabzi
1/4 cup chopped dill leaves
1 cup yellow moong dal (split yellow gram) , soaked in hot for 2 hours and drained
2 tsp coconut oil or oil
1 tsp cumin seeds (jeera)
1/4 tsp asafoetida (hing)
1/4 tsp turmeric powder (haldi)
2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp chilli powder
salt to taste
Method
For suva moong dal sabzi
- To make suva moong dal sabzi, heat the oil in a non-stick kadhai and add the cumin seeds.
- When the seeds crackle, add the asafoetida and sauté on a medium flame for few seconds.
- Add the yellow moong dal, turmeric powder, coriander-cumin seeds powder, chilli powder, salt and 1 cup of water and mix well. Cover with a lid and cook on a medium flame for 10 minutes, while stirring occasionally.
- Remove from the flame, add the dill leaves and mix well.
- Serve suva moong dal sabzi hot.
Suva Moong Dal Sabzi recipe with step by step photos
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like suva moong dal sabzi recipe | healthy shepu yellow moong dal sabzi | sukha dill moong dal sabzi | then see some other healthy Indian sabzis we love.
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like suva moong dal sabzi recipe | healthy shepu yellow moong dal sabzi | sukha dill moong dal sabzi | then see some other healthy Indian sabzis we love.
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- what is suva moong dal sabzi made off? healthy shepu yellow moong dal sabzi is made from 1/4 cup chopped dill leaves (shepu / suva bhaji), 1 cup yellow moong dal (split yellow gram) , soaked in water, 2 tsp oil, 1 tsp cumin seeds (jeera), 1/4 tsp asafoetida (hing), 1/4 tsp turmeric powder (haldi), 2 tsp coriander-cumin seeds (dhania-jeera) powder, 1 tsp chilli powder and salt to taste.
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This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest. Images taken from https://www.tarladalal.com/mag-ni-dal--gujarati-recipe-620r. use images also https://www.tarladalal.com/barley-and-moong-dal-khichdi-40115r
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Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water.
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The moong dal is now clean.
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Cover and soak the dal in water for at least 2 hours.
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This is what the soaked yellow moong dal looks like. You can see that the dal has swollen.
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Drain.
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Keep aside.
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This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest. Images taken from https://www.tarladalal.com/mag-ni-dal--gujarati-recipe-620r. use images also https://www.tarladalal.com/barley-and-moong-dal-khichdi-40115r
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- Yellow moong dal good for Cells & Tissues: Apart from glucose for survival, cells and tissues need protein, calcium and iron for growth and maintenance. Yellow moong dal provides all of these. Just about ¼ cup is enough to provide 12.2 gm of protein, 37.5 mg of calcium and 1.95 mg of iron.
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Yellow Moong Dal benefits the Heart: The fiber (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. A well maintained cholesterol profile will help you prevent complications like stroke. Additionally, it isn’t a good source of fat at all. So you need not worry about that nutrient too. See 7 super benefits of yellow moong dal.
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- Dill Leaves Exhibit Antioxidant Property: Antioxidants are the substances that help in removing the potentially harmful substances called “free radicals” from our body. They prevent or stop cell damage in your body and thus lowers the risk of chronic diseases like cancer, diabetes and heartdisease. They are also a good way of flushing out toxins from our body. Dill leaves are rich in antioxidants vitamin A and vitamin C. A cup of chopped leaves fulfil 42.5% of day’s vitamin C and 29.9% of day’s vitamin A requirement.
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Dill Leaves Maintain Bone Health: Osteoporosis is a disease which affects many people as they age. Protein and calcium are the twin pillars to keep the bones healthy. While protein and calcium can be sourced from sprouts, dals, pulses and dairy foods, we also get calcium from cereals like ragi, nuts like almonds and walnuts, seeds like sesame seeds and fruits and vegetables like broccoli, avocado and of course dill leaves too. So don’t forget to add suva bhaji to your list of calcium rich foods. Further to enhance calcium absorption, pair it with a source of vitamin C rich food. See 5 super benefits of suva, dill.
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To make suva moong dal sabzi recipe | healthy shepu yellow moong dal sabzi | dry dill moong dal sabzi | heat 2 tsp oil in a non-stick kadhai.
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Add 1 tsp cumin seeds (jeera).
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Let the seeds crackle.
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Add 1/4 tsp asafoetida (hing).
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Sauté on a medium flame for few seconds.
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Add soaked yellow moong dal (split yellow gram). See above on how to soak yellow dal? We have taken 1 cup and soaked the dal. So you will get a lot more yellow dal.
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Add 1/4 tsp turmeric powder (haldi).
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Add 2 tsp coriander-cumin seeds (dhania-jeera) powder.
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Add 1 tsp chilli powder.
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Add salt to taste.
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Add 1 cup of water.
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Mix well.
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Cover with a lid and cook on a medium flame for 10 minutes, while stirring occasionally.
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Cooking sabji at about 4 minutes.
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Cooking sabji at about 8 minutes.
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cooked sabzi.
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Add 1/4 cup chopped dill leaves (shepu / suva bhaji).
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Mix well and serve suva moong dal sabzi | healthy shepu yellow moong dal sabzi | dry dill moong dal sabji | hot.
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To make suva moong dal sabzi recipe | healthy shepu yellow moong dal sabzi | dry dill moong dal sabzi | heat 2 tsp oil in a non-stick kadhai.
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- sukha dill moong dal sabzi is perfect for weight loss.
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Have suva moong dal sabzi with low fat curds or homemade curd as an accomaniment.
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The net weight of dry dill moong dal sabji is 556 grams.
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
| Energy | 155 cal |
| Protein | 9.3 g |
| Carbohydrates | 22.8 g |
| Fiber | 3.1 g |
| Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 10.3 mg |
Click here to view Calories for Suva Moong Dal Sabzi
The Nutrient info is complete
n_katira
Nov. 15, 2019, 10:26 p.m.
A quick subzi brimming with the goodness of fibre, iron and zinc.... this pairs best with chapati and kadhi.
Muskaan
April 7, 2015, 2:15 p.m.
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