Punjabi Moth Dal

Punjabi Style Moth Beans Dal Recipe or Matki Dal or Moth Beans Curry is a delicious lentil curry made from moth beans, onion, tomato and regular spices.

The food you eat affects your body. When the temperature drops and cold weather sets in, fuel your body with food that can help raise your body temperature and make you feel warm.

Moth beans are low in calories and high in nutrition that can help keep you warm in cold weather. Sprouted moth dal is also very healthy loaded with protein and calcium.

What is Moth Dal?

Moth bean is also know by matki bean, moth bean, Turkish gram or dew bean. This delicious, wholesome, comforting dal pairs perfectly with warm rice, roti or paratha.

Moth beans are similar to whole green moong in terms of shape and size. But the color of matki or moth beans is brownish while moong beans are dark green. Make this protein rich curry at home and enjoy with steamed rice for a very comforting and filling meal.

Health benefits of Moth Beans

1. Moth beans are a great source of protein which is essential to build as well as repair muscles and it keeps you full for a longer time which helps weight loss.
2. It contains calcium which is vital for maintaining stronger bones and prevent the risk of osteoporosis. It also contains phosphorus which helps to strengthen bones.
3. The presence of zinc in Moth beans strengthens immune system which helps to prevent various sorts of health problems.
4. They are loaded with dietary fibre which helps to reduce the chances of high blood pressure, heart disease, high cholesterol and prevents constipation.

I have never had Moth beans in India, last year when I was doing my research for the various types of pulses/legume I got to know about this dal. So I bought some from Indian store and prepared it with onion and tomato. This recipe turned out so delicious and flavorful, since then this is in my regular menu.

If you have planned earlier and soaked the beans then it will be ready in only 20 minutes. I love to serve this with some ginger juliennes and extra ghee on top.

Do try other similar recipes :

• Dal Makhni
• Dalia Khichdi
• Masala Khichdi
• Methi Matar Malai
• Malai Kofta
• Punjabi Kadhi Pakora
• Lauki Kofta Curry
• Palak Paneer
• Paneer Butter Masala 

Preparation Time: 10min(+Soaking Time)  ∏  Cooking Time: 20min  ∏  Servings: 3-4 persons

Level: Intermediate(Medium)  ∏  Measurement: 1 Cup ≡ 250 ml ≡ 250gm

Ingredients Checklist:

Step3: Transfer soaked dal to a pressure cooker with 1 teaspoon salt and 1/4 teaspoon turmeric powder. Add around 3 cups of water. Pressure cook on high-medium heat for 1-2 whistles. (Here in the U.S it takes very less time to pressure cook any lentils as it depends upon the type of water). If you are in India Cook it for at least 3-4 whistle). Let the pressure release naturally.

Step4: Once boiled, the dal should be soft enough to mash easily between fingers.

Step5: Heat a pan on low-medium flame, add 1-2 tablespoon mustard oil or ghee (or combination). Add 1/2 teaspoon cumin seeds and a pinch of Asafoetida. Cook for 20 seconds until seeds splutter.

Step6: Add 4-5 garlic cloves (finely chopped) along with finely chopped ginger. Saute on low-medium flame for 1 minute.

Step7: Now add finely chopped onion, stir often and saute till the onions turn light golden for about 3-4 minutes on medium flame.

Step8: Once the onion turns golden brown, reduce the flame to low and add 1/2 teaspoon turmeric powder, 1 teaspoon coriander powder, 1/2 teaspoon Kashmiri red chili powder, chopped green chilies and salt as per taste (Do remember salt was also added while boiling dal). Mix everything and saute for 20 seconds.

Step9: Pour tomato puree and mix. (For making tomato puree add 2 medium-size chopped tomato in a grinder and make a smooth paste). Cover and cook it for 3-4 minutes on medium flame until the oil separates from the masala.

Step10: Once oil starts oozing out from the sides of the masala paste, add the cooked moth dal along with the stock. Also, add 1/2 cup water if required. Let it cook on medium heat uncovered for 5-6 minutes. Stir often else dal will stick to the bottom of the pot.

Step11: When the gravy has thickened enough, using back of the spoon mash some of the lentils to achieve thick texture. Then add 1/4 teaspoon garam masala and juice of 1/2 lemon. (Instead of lemon juice you may also add 1/2 teaspoon amchoor powder) Cook for 1 minutes on medium flame. 

Step12: Top it with some ghee and garnish with coriander leaves. Mix it well. Turn off the flame.

Step13: Punjabi Moth Dal is ready. Serve it with steamed rice or roti. Enjoy!

Tips:

• Soak moth dal for at least 5-6 hours.
• Here in the U.S, it takes very less time to pressure cook any lentils as it depends upon the type of water. If you are in India cook it for at least 3-4 whistle.
• Instead of tomato puree, you may also use store-bought tomato puree.
• Adjust the amount of chilly as per your taste.
• Ghee is the key ingredient that brings amazing flavor.
• Serve it hot with steamed rice.