VEGANISM BY LORBIC
Recipe lunch dinner

High-Protein Moringa Dal Tadka

A restorative pigeon pea and yellow moong dal stew infused with tender drumsticks and finished with a garlic-cumin mustard oil tempering.

high-protein legumes low-fat moringa gluten-free
Prep Time 10 mins
Cook Time 20 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 14g
Carbs 39g
Fats 3.5g
Calories 245 kcal
Fiber 8g

Instructions for Cook

Send to Cook via WhatsApp
  • Cook drumsticks directly with the lentils to extract soluble pectins and polyphenols into the broth.
  • Temper garlic in mustard oil until pale gold; do not burn the sulfur volatiles.
  • Finish with fresh lemon juice off the heat to maximize vitamin C and iron absorption.

Ingredients

  • 60g
  • 40g
  • 100g (cut into 2-inch batons)
  • 1 small (50g, finely chopped)
  • 1 ripe (80g, chopped)
  • 4 (minced)
  • 1 tsp (5ml)
  • 1/2 tsp each
  • 1/2 tsp turmeric, 1/4 tsp hing
  • 1 sprig curry leaves, 1 whole chilli
  • 1 tbsp lemon juice, salt to taste

Cooking Instructions

A comforting, mineral-rich lentil stew that pairs quick-melting yellow moong dal with hearty toor dal and tender moringa pods.

Nutritional Highlights

  • 14g Plant-Based Protein: Combining split pigeon peas and dehulled green gram provides a balanced amino acid profile that sustains muscle repair.
  • Bioactive Moringa Glucosinolates: Drumstick pods provide glucomoringin, plant calcium, and dietary fiber that support metabolic and digestive health.
  • Enhanced Iron Bioavailability: Ascorbic acid from tomatoes and fresh lemon juice converts non-heme iron in legumes and moringa into easily absorbed ferrous iron.

Cooking Instructions

  1. Lentil & Moringa Base: Rinse 60g toor dal and 40g moong dal until the water runs clear. Add to a pressure cooker with 100g drumstick batons, chopped tomato, turmeric powder, 1/2 tsp salt, and 500ml water. Pressure cook for 2 whistles on medium heat, then allow the steam to release naturally. The moong dal dissolves into a velvety broth while the drumsticks remain tender and intact.
  2. Aromatic Base: In a separate pan, heat 1 tsp cold-pressed mustard oil until it reaches a shimmering smoke point, then reduce the heat. Add cumin seeds, mustard seeds, and dry red chilli. Let them crackle for 10 seconds.
  3. Garlic & Onion Bloom: Add minced garlic and chopped onion. Sauté over medium heat for 3–4 minutes until the onions turn translucent and the garlic turns light golden. Stir in the hing and fresh curry leaves for 15 seconds.
  4. Combine & Temper: Pour the seasoned onion-garlic mixture directly into the cooked dal. Simmer on low heat for 3 minutes to marry the flavors.
  5. Finish: Remove from heat. Stir in 1 tablespoon of fresh lemon juice, adjust salt to taste, and serve hot with steamed rice or whole wheat roti.