Protein-Rich Moong Dal Upma Recipe | Healthy Breakfast Ideas Using Split Green Gram Dal

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Moong Dal Upma is a hearty and nutritious South Indian breakfast dish made from split green gram (moong dal) and a variety of spices. This recipe is a delightful blend of textures and flavors, featuring the softness of cooked moong dal, the crunch of vegetables, and the aroma of Indian spices. It is an excellent option for a healthy and filling meal that can be enjoyed at any time of the day.

Details

Course Breakfast
Cuisine South Indian
Servings 4-6 people
Preparation Time 15 minutes
Cooking Time 20 minutes
Calories Approximately 250 per serving

Ingredients

  • 1 cup split green gram (moong dal)
  • 2 cups water
  • 1 tablespoon ghee or vegetable oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 small carrot, grated
  • 1 small zucchini, grated
  • 1 small tomato, diced
  • 1 teaspoon grated ginger
  • 1-2 green chilies, slit
  • Salt to taste
  • 1 teaspoon turmeric powder
  • 1 teaspoon sambar powder (optional)
  • Fresh cilantro, chopped (for garnish)
  • Lemon wedges (for serving)

Method

  1. Rinse the moong dal and soak it in water for about 30 minutes. Drain and set aside.
  2. In a large pan, heat the ghee or oil over medium heat. Add the mustard seeds and cumin seeds. Let them sizzle for a few seconds until fragrant.
  3. Add the chopped onion, minced garlic, grated ginger, and slit green chilies. Saute until the onion is translucent.
  4. Add the grated carrot, zucchini, and diced tomato. Cook until the vegetables are slightly tender.
  5. Add the soaked and drained moong dal to the pan. Stir well to combine with the vegetables and spices.
  6. Add 2 cups of water to the pan and bring to a boil. Reduce the heat to low, cover, and let it simmer until the moong dal is cooked and the water is absorbed.
  7. Add salt, turmeric powder, and sambar powder (if using) to the pan. Mix well.
  8. Once the moong dal is cooked and the mixture is dry, turn off the heat.
  9. Garnish with chopped cilantro and serve hot with lemon wedges on the side.

Special Note

Moong Dal Upma is a dish that holds a special place in many South Indian households, often served as a comforting breakfast or brunch option. The simplicity and nutritional value of this dish make it a favorite among health enthusiasts. I particularly enjoy this dish because of its versatility; it can be customized with various vegetables and spices to suit different tastes. The first time I made Moong Dal Upma, I was amazed by how quickly it came together and how satisfying it was to eat. It has since become a staple in my kitchen, especially on busy mornings when I need a nutritious and filling meal.

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