Green Dal Recipe: A Journey Through Flavor and Nutrition - Today Resepi Ideas

Green Dal Recipe: A Journey Through Flavor and Nutrition

Discover the vibrant world of flavors and health benefits with our green dal recipe. Green dal, also known as moong dal, is a culinary treasure that offers a delightful balance of taste and nourishment. Let’s embark on a culinary adventure as we explore the ingredients, step-by-step preparation, health advantages, and diverse culinary applications of this versatile lentil.

Green dal is a rich source of plant-based protein, dietary fiber, and essential vitamins. Its mild flavor and creamy texture make it a versatile ingredient that can be enjoyed in various dishes. Whether you’re a seasoned cook or a beginner in the kitchen, our comprehensive guide will help you create a delectable and nutritious green dal that will tantalize your taste buds.

Ingredients and Nutritional Value

The green dal recipe calls for a variety of nutritious ingredients that contribute to its distinct flavor and health benefits.

The primary ingredient is green dal, a type of lentil known for its earthy taste and high nutritional value. Other essential ingredients include cumin seeds, coriander seeds, turmeric powder, ginger, garlic, green chilies, tomatoes, and cilantro. These ingredients provide a rich blend of flavors, aromas, and essential nutrients.

Nutritional Value of Green Dal

  • Green dal is an excellent source of protein, providing approximately 25 grams per cup of cooked dal.
  • It is also high in dietary fiber, with about 15 grams per cup, which aids in digestion and promotes a feeling of fullness.
  • Green dal is a good source of essential vitamins and minerals, including iron, folate, magnesium, and potassium.
  • Additionally, it contains antioxidants that help protect cells from damage and reduce the risk of chronic diseases.

Dietary Restrictions and Allergies

Individuals with gluten allergies or celiac disease can safely consume green dal, as it is naturally gluten-free.

However, those with nightshade allergies may need to omit tomatoes from the recipe or substitute them with another vegetable, such as zucchini or bell peppers.

Step-by-Step Recipe

green dal recipe terbaru

Preparing a delicious and nutritious green dal is a simple yet rewarding experience. This versatile dish can be enjoyed for lunch, dinner, or as a healthy snack. The step-by-step guide below will lead you through the process of creating a mouthwatering green dal that will delight your taste buds and nourish your body.


  • 1 cup green dal (split mung beans)
  • 1 teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon garam masala
  • 1/4 cup chopped onion
  • 1/4 cup chopped tomato
  • 1/4 cup chopped cilantro
  • 1 tablespoon vegetable oil
  • Salt and pepper to taste


1. Soak the Green Dal

Rinse the green dal thoroughly and soak it in enough water for at least 30 minutes. This helps to soften the dal and reduce the cooking time.

2. Cook the Dal

After soaking, drain the water from the dal and rinse it again.

In a pressure cooker or a large saucepan, add 2 cups of water and bring it to a boil.

Add the soaked dal and cook it on high heat for 15-20 minutes, or until the dal is tender and cooked through.

Once cooked, drain the excess water from the dal and set it aside.

3. Prepare the Dal Paste

In a blender or food processor, add the cooked dal, turmeric powder, cumin powder, coriander powder, and garam masala.

Blend until the dal is finely ground and well combined with the spices.

Transfer the dal paste to a serving bowl and set aside.

4. Sauté the Vegetables

Heat a skillet or frying pan over medium heat.

Add the vegetable oil and chopped onion and cook until the onion is softened and lightly browned.

Add the chopped tomato and cilantro and cook until they are wilted and tender.

Season with salt and pepper to taste.

5. Assemble the Dal

Place a layer of the dal paste in a serving bowl.

Top with the cooked vegetables and any additional garnishes of your choice.

Serve the green dal warm or hot, accompanied by rice or bread as desired.


  • Using Different Lentils:

    – Instead of green dal, you can use other types of dried or split dal such as yellow dal (toor dal), red dal (masoor dal), or black dal (urad dal).

    – Adjust the cooking time and water measurements accordingly.

  • Adding Vegetables:

    – Feel free to include more vegetables to the dal, such as carrots, bell peppers, zucchini, or spinach.

    – Adjust the cooking time if necessary.

  • Spicing it Up:

    – For a spicy version, increase the amount of chili powder or garam masala.

    – Alternatively, you can add a dollop of yogurt or coconut milk for a creamy and mild flavor.

Health Benefits

green dal recipe

Green dal is a nutritional powerhouse that offers a wide range of health benefits when consumed regularly.

Its high fiber content promotes digestive health by facilitating regular bowel movements and preventing constipation. Additionally, green dal helps manage blood sugar levels due to its low glycemic index, making it a suitable choice for individuals with diabetes or those seeking to maintain healthy glucose levels.

Digestive Health

The dietary fiber in green dal plays a crucial role in maintaining a healthy digestive system. It adds bulk to the stool, promoting regular bowel movements and preventing constipation. This helps prevent the accumulation of toxins in the digestive tract and reduces the risk of developing digestive disorders such as diverticulitis and hemorrhoids.

Managing Blood Sugar Levels

Green dal has a low glycemic index, meaning it releases sugar slowly into the bloodstream, preventing spikes in blood sugar levels. This makes it a suitable food choice for individuals with diabetes or those seeking to maintain healthy glucose levels.

The slow release of sugar also helps promote satiety and fullness, aiding in weight management and reducing the risk of overeating.

Reducing the Risk of Chronic Diseases

Green dal is rich in antioxidants, which help protect cells from damage caused by free radicals. These antioxidants help reduce the risk of chronic diseases such as heart disease, cancer, and neurodegenerative disorders. Additionally, green dal contains several essential vitamins and minerals, including folate, iron, and magnesium, which contribute to overall well-being and support various bodily functions.

Culinary Applications

Green dal, with its mild flavor and versatility, offers a world of culinary possibilities beyond the traditional recipe. Its delicate texture and nutty taste make it a versatile ingredient that can be incorporated into a wide range of dishes, adding a unique flavor and nutritional value.

From salads and soups to stews and even desserts, green dal’s culinary applications are as diverse as its nutritional profile. Explore the creative ways to use green dal and discover new dimensions of flavor in your cooking.


The mild flavor and crunchy texture of green dal make it an excellent addition to salads. Toss cooked green dal with fresh greens, roasted vegetables, and a tangy vinaigrette for a nutritious and satisfying meal. Its nutty flavor pairs well with fruits like apples, pears, and berries, creating a delightful combination of sweet and savory.


Green dal shines in soups, adding a creamy texture and hearty flavor. Simmer it in vegetable broth with aromatic spices, and blend until smooth for a comforting and nutritious soup. Enhance its flavor with sautéed vegetables, lentils, or beans for a wholesome and filling meal.


Incorporate green dal into stews for a protein-rich and flavorful dish. Its mild flavor allows it to blend seamlessly with other ingredients, while its texture adds a satisfying bite. Experiment with different spices and vegetables to create a stew that reflects your culinary preferences.


Green dal’s versatility extends to desserts as well. Its mild flavor and creamy texture make it a suitable ingredient for sweet treats. Combine cooked green dal with jaggery, coconut, and nuts to create a delicious pudding. Its natural sweetness and nutty flavor lend themselves well to various dessert applications, adding a unique twist to traditional recipes.

Cultures and Cuisines

Green dal is a staple ingredient in many cuisines worldwide, each incorporating it in unique ways. In Indian cuisine, it is commonly used in dal makhani, a creamy and flavorful lentil dish, and chana dal, a spicy and tangy curry.

In Middle Eastern cuisine, green dal is often used in soups and stews, while in Ethiopian cuisine, it is a key ingredient in the popular dish misir wat, a spicy lentil stew.

Tips and Techniques

Unveiling the secrets of culinary artistry, let’s delve into practical tips and techniques that will elevate your green dal to a symphony of flavors and textures.

Achieving the perfect consistency, whether creamy or soupy, is a delicate balance. For a velvety, creamy texture, simmer the dal longer, allowing the lentils to break down and release their starchy goodness. Conversely, for a thinner, soupy consistency, reduce the cooking time to maintain the lentils’ integrity.

Infusing Aromatic Spices and Herbs

To infuse the dal with an aromatic tapestry of flavors, embark on a sensory journey through the world of spices and herbs. Begin by tempering whole spices in hot oil, releasing their volatile compounds and unlocking their hidden depths of flavor.

Cumin, coriander, and mustard seeds are classic choices, but feel free to experiment with fenugreek, nigella, or ajwain seeds for a unique twist.

Fresh herbs, with their vibrant verdant notes, add a refreshing touch to the dal. Cilantro, mint, and fenugreek leaves are popular choices, but don’t shy away from exploring other aromatic herbs like dill, parsley, or basil. Stir them in just before serving to preserve their delicate flavors and colors.

Serving Suggestions

Green dal is a versatile dish that can be enjoyed in various ways, whether as a main course, side dish, or appetizer. Its versatility allows it to be incorporated into different meals and occasions, offering a flavorful and nutritious addition to your culinary repertoire.

When serving green dal as a main course, pair it with rice, roti, or naan bread. These traditional accompaniments provide a perfect canvas for the rich and flavorful dal, allowing you to soak up every bit of its deliciousness. For a more substantial meal, consider adding a side of yogurt, raita, or pickle to complement the flavors.

Plating Ideas

To make your green dal visually appealing, consider creative plating ideas that enhance its presentation. Here are some suggestions:

  • Serve the dal in individual bowls, garnished with a dollop of yogurt, a sprinkle of cilantro, and a drizzle of ghee.
  • Create a colorful arrangement by placing the dal in the center of a plate, surrounded by vibrant accompaniments such as diced tomatoes, sliced cucumbers, and papadum.
  • For a more elegant presentation, consider serving the dal in a small clay pot, adding a touch of rustic charm to your meal.

No matter how you choose to serve it, green dal is sure to be a hit with your family and friends. Its delicious taste and versatility make it a perfect addition to any meal, whether you’re hosting a special occasion or simply enjoying a weeknight dinner.

Final Summary

Our green dal recipe is a culinary symphony that combines taste, nutrition, and versatility. With its protein-rich content, dietary fiber, and array of vitamins, green dal promotes overall well-being. Its mild flavor and creamy texture make it a versatile ingredient that can be enjoyed in various dishes.

Whether you serve it as a main course, side dish, or appetizer, green dal is sure to impress your family and friends. So, let’s begin our culinary journey and create a flavorful and nourishing green dal dish that will leave a lasting impression.


Can I use other types of lentils in this recipe?

Yes, you can substitute green dal with other lentils such as yellow dal (toor dal), red lentils (masoor dal), or brown lentils. Each type of lentil has a slightly different flavor and texture, so adjust the cooking time accordingly.

How can I make my green dal creamier?

To achieve a creamier consistency, blend a portion of the cooked dal until smooth and then stir it back into the pot. You can also add a dollop of coconut milk or yogurt for a richer flavor and texture.

What are some creative ways to use green dal?

Green dal’s versatility extends beyond the traditional recipe. Try incorporating it into salads, soups, stews, or even desserts. It can also be used as a thickener for sauces and gravies. Experiment with different flavor combinations and cuisines to discover new ways to enjoy this nutritious lentil.

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