Two Healthy & Delicious Recipes for Every Season

• Bilkul online | Sunday Special
• By Sapna Shekhar

From crispy spinach fritters to creamy coconut soup, discover two wholesome moong dal dishes that are easy to prepare, packed with protein and perfect for family meals or evening snacks

Crispy Moong Dal Spinach Fritters (Palak Moong Dal Pakoras)

Crispy Outside, Soft Inside – A Perfect Tea-Time Delight

Preparation Time

20 minutes (excluding soaking)

Cooking Time

20 minutes

Serves

4

Ingredients

• 1 cup yellow moong dal (soaked for 4 hours)
• 2 cups finely chopped spinach
• 1 medium onion, finely chopped
• 2 green chillies, chopped
• 1-inch ginger, grated
• 2 tbsp coriander leaves, chopped
• ½ tsp cumin seeds
• ½ tsp crushed fennel seeds
• ¼ tsp turmeric
• ½ tsp red chilli powder
• Salt to taste
• Oil for deep or shallow frying

Method

1. Drain the soaked moong dal completely.
2. Grind it into a coarse paste without adding much water.
3. Transfer the batter to a bowl.
4. Add spinach, onion, ginger, green chillies and coriander.
5. Mix in all the spices and salt.
6. Heat oil in a pan.
7. Drop spoonfuls of batter into the hot oil.
8. Fry until golden brown and crispy.
9. Drain on paper towels.

Serving Suggestion

Serve hot with mint chutney, tamarind chutney or tomato ketchup along with a cup of masala tea.

My Tip

For extra crunch, add one tablespoon of rice flour before frying.

Nutritional Highlight

Moong dal is rich in protein and fibre, while spinach adds iron, folate and antioxidants, making these fritters a healthier alternative to traditional pakoras.

Creamy Moong Dal Coconut Soup

Comfort Food That’s Light, Healthy and Delicious

Preparation Time

10 minutes

Cooking Time

30 minutes

Serves

Ingredients

• 1 cup yellow moong dal
• 1 small onion, chopped
• 2 garlic cloves, chopped
• 1-inch ginger, chopped
• 2 tbsp coconut milk
• 1 tbsp butter or olive oil
• ½ tsp cumin seeds
• ½ tsp black pepper powder
• ½ tsp turmeric
• Salt to taste
• 4 cups vegetable stock or water
• Fresh coriander for garnish
• Lemon wedges

Method

1. Wash the moong dal thoroughly.
2. Pressure cook it with turmeric and water until soft.
3. Heat butter in a saucepan.
4. Add cumin seeds, onion, garlic and ginger. Sauté until fragrant.
5. Add the cooked dal and vegetable stock.
6. Simmer for 8–10 minutes.
7. Blend until smooth using a hand blender.
8. Stir in coconut milk.
9. Add salt and pepper.
10. Simmer for another two minutes without boiling.

Serving Suggestion

Serve hot with toasted garlic bread, multigrain crackers or a simple green salad.

Chef’s Tip

A drizzle of chilli oil or roasted pumpkin seeds on top adds flavour and an attractive finish.

Nutritional Highlight

This soup is high in plant protein, easy to digest and naturally gluten-free. Coconut milk adds creaminess without the need for heavy cream, making it both wholesome and satisfying.

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Happy Cooking! 🍽️✨