5 Protein-Rich Moong Dal Recipes, From Soup to Halwa To Include

Moong dal, also referred to as mung bean, is a highly versatile and nutritionally beneficial legume that finds extensive usage in Indian culinary practices. With its high protein content, the abundance of vitamins, and essential minerals, this food provides a wide array of valuable health benefits. Whether you follow a vegetarian diet or are seeking protein-rich options, incorporating moong dal into your meals can be a beneficial choice for your nutritional needs. From nourishing dal recipes to crunchy snacks and nutritious salads, this versatile ingredient can be transformed into a variety of delicious dishes. Discover the nutritional benefits of moong dal and indulge in these protein-packed recipes to nourish your body with vital nutrients and savour a delightful gastronomic experience. 

Moong Dal  

The most flavorful method to eat moong dal is in the form of moong dal tadka. Drain and rinse half a cup of moong dal. Put it in a pressure cooker with some water to cover the dal and heat it on medium. Maintain pressure for two whistles over a moderate flame. While the dal is cooking, mince two garlic cloves, half an inch of ginger, two green chilli peppers, and one small onion. Set aside 1 large tomato and puree it. Turn off the heat and let the steam go before opening the cooker to mash the dal. Get the tadka ready. Sputter ¼ teaspoon of mustard seeds, 1 whole red chilli pepper, and ½ teaspoon of cumin seeds in 1 tablespoon of ghee over medium heat in a skillet with a deep bottom. Then, throw in some garlic and ginger, some black pepper, and a few curry leaves. Add the chopped onions and ¼ teaspoon of asafoetida. Cook the onions until transparent, then stir in the tomato puree. Then season with salt and ¼ teaspoon each of turmeric, chilli powder, and garam masala. Let it brown for a minute. Mix in the mashed moong dal and the remaining 3/4 cup of water. Serve hot with jeera rice or rotis and garnish with 1 tablespoon of chopped coriander leaves. 


Moonglet, which is packed with nutrients and can be prepared quickly, is a healthy alternative to the conventional breakfast. Start by soaking 1 cup of moong dal for 30 minutes. One large onion, one tomato, one bell pepper, and two green chilies should be chopped in the meantime. In a blender, combine the moong dal, ½ cup water, 1 green chilli, and salt to taste; soak for 30 minutes before draining and blending. Always use a smooth paste. Prepare a pan with 1 tsp oil and a medium flame. Use a ladle to properly disperse the batter. Put some onion, tomato, capsicum, and green chilies on top of the moong base and push them down as soon as you see bubbles. To ensure even cooking on both sides, flip after a few minutes. For the next batch, use the leftover moong paste and chopped vegetables. Put some hot chutney or ketchup on it! 

Moong Dal Halwa                            

Moong dal halwa is a protein-rich dessert that can also be part of a healthy diet. This sweet recipe, which features moong dal, ghee, sugar, and cardamom and nut flavours, is the epitome of deliciousness and health. Moong dal is highly recommended for vegans and anyone else trying to increase their daily protein intake because of its high protein content. Soak the dal, grind it into a smooth paste, and then cook it with ghee and sugar until it turns golden brown to make moong dal halwa. Cardamom and nuts are great additions for flavour and presentation. Delicious and healthy, this dessert is perfect for celebrating special occasions or just treating yourself. 

Moong Dal Paratha 

Moong dal paratha is a delicious and hearty breakfast option. And what's more? It requires little effort to prepare at home. Put the soaked moong dal in a pan with water, and bring it to a boil. Cover and continue cooking until all the water has evaporated and the dal is tender. Heat 3 tsp of oil in a separate pan and add 1 tsp of cumin seeds. When the seeds begin to sputter, add the cooked dal along with 1 teaspoon of chilli powder, 1 teaspoon of turmeric, and 1 teaspoon of asafoetida. While the dal is simmering, make a soft dough by combining 2 cups of atta with water, 1/2 teaspoon of salt, and 1 teaspoon of oil. Roll out rotis by rolling small pieces of dough. Make a moong dal dumpling by filling one roti with 1 tablespoon of the dal mixture and rolling up the roti. Use the rolling pin to roll it out once more. Heat the paratha in a pan or tawa with 1 tsp oil over medium heat for 3–4 minutes, or until golden on both sides. Serve hot with some dahi and pickle.  

Moong Dal Soup 

If you are looking for a new way to enjoy moong dal, consider trying this creamy and delicious moong dal soup. It is recommended to soak 1 cup of dhuli moong dal for 30 minutes to enhance its nutritional benefits and aid in its digestion. Next, it is recommended to cook the dal by boiling it with 1 cup of water until the water evaporates and the dal is fully cooked. In the meantime, it is best to chop 8 garlic cloves, 1 medium onion, and ½ carrot for optimal flavour and nutrient content. In order to promote a healthy cooking method, heat a small amount of oil, such as 1 teaspoon, in a deep pan. Following this, you may consider adding 2 bay leaves, ½ teaspoon of cumin seeds, 1 teaspoon of coriander seeds, 1 teaspoon of black peppercorns, and some chopped garlic to enhance the flavour of your dish. When preparing a dish, it is recommended to incorporate a pleasant aroma by adding finely chopped onions and cooking them until they become translucent. Next, incorporate the finely chopped carrot, ¼ teaspoon of turmeric powder, ½ teaspoon of curry powder, and a pinch of salt into the mixture. Additionally, include the boiled moong dal. Once the lentils have been cooked until thoroughly fried, it is recommended to remove them from the heat source and allow them to cool. Then, it is recommended to grind the ingredients smoothly in a blender, adding small portions gradually. To optimise the nutritional value of your recipe, I recommend straining the mixture in another pan on medium-low heat. Additionally, consider incorporating ½ cup of coconut cream or fresh cream to enhance the taste and texture. Mix the ingredients thoroughly and then turn off the heat. Serve the hot moong dal soup and garnish it with 1 tablespoon of freshly chopped coriander leaves.