turai moong dal recipe | healthy ridge gourd moong dal | turiya mag ni dal |

by Tarla Dalal

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तुरई मूंग दाल रेसिपी | हेल्दी तुरई मूंग दाल | तुरिया मग नी दाल - हिन्दी में पढ़ें (Turai Aur Moong ki Dal in Hindi)

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turai moong dal recipe | healthy ridge gourd moong dal | turiya mag ni dal | with 33 amazing images.

Dive into a warm and nourishing bowl of ridge gourd moong dal for a taste of pure goodness. Learn how to make turai moong dal recipe | healthy ridge gourd moong dal | turiya mag ni dal |

healthy ridge gourd moong dal is a nourishing dish that blends the mild sweetness of ridge gourd with the protein-packed benefits of moong dal. turai moong dal is a comforting and nutritious dish that combines the soft, spongy texture of turai (ridge gourd) with the wholesome goodness of moong dal.

This simple turiya mag ni dal is packed with nutrients and flavor. Moong dal, a type of split green lentil, offers a complete protein source, keeping you feeling energized. The star of the show, ridge gourd (turai), boasts a surprising amount of vitamin C and dietary fiber, aiding digestion and immunity. Cooked together, they create a creamy and flavorful base.

A touch of turmeric adds not only a vibrant yellow hue but also anti-inflammatory properties. This healthy ridge gourd moong dal is a wholesome and satisfying meal, perfect for those seeking healthy and delicious comfort food.

Enjoy turai moong dal with steamed rice or whole wheat roti, making it a perfect choice for a healthy and balanced meal.

pro tips to make turai moong dal: 1. You can grate the turai for a quicker cook and a melt-in-your-mouth texture. 2. For a creamier dal, whisk the cooked dal. This will thicken the dal naturally. 3. Experiment with chopped fresh fenugreek leaves or a sprinkle a little kasuri methi for a unique flavor. 4. Instead of moong dal you can use toor dal or masoor dal to make this recipe.

Enjoy turai moong dal recipe | healthy ridge gourd moong dal | turiya mag ni dal | with detailed step by step photos.

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Turai Aur Moong ki Dal recipe - How to make Turai Aur Moong ki Dal

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Preparation Time: 10 mins Cooking Time: 20 mins Total Time: 30 mins 5Makes 5 servings
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Ingredients

For Turai Moong Dal
3/4 cup yellow moong dal (split yellow gram) , washed
2 cups peeled and chopped ridge gourd (turai)
2 tsp oil
1/2 tsp cumin seeds (jeera)
1 tsp mustard seeds ( rai / sarson)
a pinch of asafoetida (hing)
1 tbsp finely chopped garlic (lehsun)
1/2 cup finely chopped onions
1 tsp ginger-green chilli paste
1/2 cup finely chopped tomatoes
1/2 tsp turmeric powder (haldi)
1 tsp red chilli powder
1 tsp coriander-cumin seeds (dhania-jeera) powder
1/4 tsp garam masala
salt to taste
1 tsp lemon juice
2 tbsp chopped coriander (dhania)

Method

For turai moong dal

To make turai moong dal recipe, combine the moong dal and turai with 2 cups of water.
Pressure cook for 2 whistles, until the dal is cooked. Allow the steam to escape and then open the lid. Whisk well and keep aside.
Heat the oil in a deep pan, add the cumin seeds, mustard seeds, garlic and onions. Saute on a medium flame for 2 to 3 minutes.
Add ginger green chilli paste and tomatoes, mix well and cook on a medium flame for 2 minutes.
Add turmeric powder, chilli powder, coriander cumin seeds powder, garam masala, whisked dal, 1 cup water and salt to taste.
Mix well and cook on medium flame 4 to 5 minutes. Add lemon juice, coriander and mix well.
Serve turai moong dal hot.

Turai Aur Moong ki Dal recipe with step by step photos

like turai moong dal recipe

turai moong dal recipe | healthy ridge gourd moong dal | turiya mag ni dal | then do try other healthy dal recipes also:
- masala chana dal recipe | Dhaba style chana dal fry | chana dal takda |
- shahjahani dal recipe | shahjahani chickpea dal | chickpea stew | Indian style kabuli chana dal |

what is turai moong dal made of?

See the below image of list of ingredients for making turai moong dal recipe.

how to cook the dal

To make turai moong dal recipe | healthy ridge gourd moong dal | turiya mag ni dal | in a pressure cooker add ¾ cup yellow moong dal (split yellow gram), washed.
Add 2 cups peeled and chopped ridge gourd (turai). Turai is a good source of dietary fiber, which aids digestion and promotes gut health. It's also low in calories and contains essential vitamins and minerals like vitamin C, potassium, and magnesium. Its slightly crunchy texture adds a delightful contrast to the smooth lentils.
Add 2 cups of water.

Pressure cook for 2 whistles, until the dal is cooked.
Allow the steam to escape and then open the lid.
Whisk well and keep aside.

how to proceed

Heat 2 tsp oil in a deep pan.
Add ½ tsp cumin seeds (jeera). When heated in oil, cumin seeds release their characteristic warm, earthy aroma.

Add 1 tsp mustard seeds ( rai / sarson). When heated in oil, mustard seeds release a pungent, nutty aroma and a slightly bitter flavor.
Add a pinch of asafoetida (hing). It adds a unique savory and umami flavor to the dish, complementing the other spices and vegetables
Add 1 tbsp finely chopped garlic (lehsun). The addition of garlic adds a layer of complexity to the overall taste profile.
Add ½ cup finely chopped onions. When finely chopped onions are sautéed in oil with spices like cumin seeds and mustard seeds, they release their flavorful oils and contribute a base layer of savory richness to the dal.
Sauté on a medium flame for 2 to 3 minutes.

Add 1 tsp ginger-green chilli paste. The combination of ginger and green chilli creates a complex and well-rounded flavor profile. It elevates the taste of the turai and moong dal without overpowering them.
Add ½ cup finely chopped tomatoes. Tomatoes add a touch of sweetness and tanginess that complements the earthy flavor of turai (ridge gourd) and the mild nuttiness of moong dal (lentils). This creates a more complex and flavorful dish.
Mix well and cook on a medium flame for 2 minutes.
Add ½ tsp turmeric powder (haldi). Turmeric has a vibrant yellow color that contributes to the overall visual appeal of the dish.
Add 1 tsp chilli powder. Chilli powder brings a spicy kick to the dish, which can be adjusted to your preference.

Add 1 tsp coriander-cumin seeds (dhania-jeera) powder. Coriander cumin seed powder adds a layer of complexity and depth to your turai moong dal, making it more flavorful and enjoyable.
Add ¼ tsp garam masala.
Add the whisked dal.
Add 1 cup water.
Add salt to taste.

Mix well and cook on medium flame 4 to 5 minutes.
Add 1 tsp lemon juice. Lemon juice adds a touch of tanginess that cuts through the richness of the lentils and vegetables. This bright acidity enhances the overall flavor profile of the dish, making it more refreshing and lively.
Add 2 tbsp finely chopped coriander (dhania).
Mix well.
Serve turai moong dal recipe | healthy ridge gourd moong dal | turiya mag ni dal | hot.

pro tips to make turai moong dal

You can grate the turai for a quicker cook and a melt-in-your-mouth texture.
For a creamier dal, whisk the cooked dal. This will thicken the dal naturally.
Experiment with chopped fresh fenugreek leaves or a sprinkle a little kasuri methi for a unique flavor.
Instead of moong dal you can use toor dal or masoor dal to make this recipe.