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Tadka Moong Dal is a protein-rich Indian lentil curry that's both nutritious and deeply satisfying. This healthy vegetarian dish is ideal for meal prep, freezer-friendly, and supports a calorie deficit lifestyle.
Rinse the yellow moong dal thoroughly under cold water until the water runs clear. This ensures a smooth texture after cooking.
In a medium saucepan, combine washed dal and 3 cups water. Bring to a rolling boil over medium-high heat, skimming off any foam that forms.
Add chopped tomato, finely chopped onion, minced garlic, turmeric powder, and salt to the dal. Reduce heat to low, cover, and simmer for 20–25 minutes until the dal is soft and almost creamy.
In a separate small skillet, heat ghee or oil over medium heat. Add mustard seeds; when they start to pop, add ground cumin and sauté for 20–30 seconds until fragrant.
Quickly sprinkle in red chili powder and pour the hot tadka (spiced oil) over the cooked dal. Stir well, adjust salt as needed, simmer for 2 more minutes, and finish with chopped fresh cilantro before serving.
