Punjabi Moong Dal Recip

This is a common dal in North Indian Punjabi households.

This is a common dal in North Indian Punjabi households.

See also Spicy Red Lentil Dal



  • 2 cups duhli moong dal (dried, split, and skinned green dal), picked over and washed (they look yellow)

Tarka (tempering)

  • 2 tbsp ghee or vegetable oil
  • 1 pinch hing or asafoetida 
(available at Indian grocers)
  • 2 tsp cumin seeds
  • 1 tsp turmeric powder
  • 1 medium yellow or red onion, 
finely diced
  • 1 (1-inch) piece ginger, peeled and grated or minced
  • 1 clove garlic, grated or minced
  • 2–3 fresh Thai, serrano, or cayenne chiles, thinly sliced
  • 2 tsp garam masala
  • 2 tsp ground coriander
  • 1 tsp red chile powder or cayenne


  • 2 tbsp finely chopped fresh cilantro
  • 2 tsp salt


In a large stockpot over medium-high heat, bring dal and 6 cups water to a boil.
Reduce heat and simmer, partially covered, until dal breaks down and looks like porridge, about 20 minutes (if it dries out, add water).
Remove from heat; cover.

In a shallow pan over medium-high heat, heat ghee.
Add hing, cumin, and turmeric. Cook until the seeds turn reddish brown, just under a minute.
Add onion, ginger, garlic, and fresh chiles. Cook until onion browns, 2 minutes.
Add garam masala, coriander, and red chile powder; cook a few seconds.
Add the ghee-spice mixture to dal. Add cilantro and salt.
Mix well and serve over basmati rice with roti or naan.

See also Ayurvedic Cleanse Recipe: Simple Kitchari

Nutrition Information

  • Serving Size 8
  • Calories 219
  • Carbohydrate Content 29 g
  • Cholesterol Content 0 mg
  • Fat Content 5 g
  • Fiber Content 8 g
  • Protein Content 12 g
  • Saturated Fat Content 2 g
  • Sodium Content 0 mg
  • Sugar Content 0 g
  • Trans Fat Content 0 g
  • Unsaturated Fat Content 0 g