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Indian Kale and Moong Dal
Vegan
Gluten Free
Indian

Indian Kale and Moong Dal

A nutritious and flavorful Indian dish combining protein-rich moong dal with vibrant kale, perfect for a healthy weeknight meal.
Vegan
Gluten Free
Indian

Indian Kale and Moong Dal

A nutritious and flavorful Indian dish combining protein-rich moong dal with vibrant kale, perfect for a healthy weeknight meal.

55 mins

Prep Time

15 mins

Cook Time

Easy

Level

Serves 4

Servings

55 mins

Prep Time

15 mins

Cook Time

Easy

Level

Serves 4

Servings

This comforting Indian kale and moong dal recipe brings together the earthy flavors of split yellow lentils with nutrient-packed kale. It’s a simple yet satisfying dish that’s perfect for busy weeknights when you want something healthy and delicious. The aromatic spices create a warm, inviting flavor that transforms humble ingredients into something special. Plus, it’s naturally vegan and gluten-free, making it a great option for various dietary needs.

Ingredients

  • dried moong dal
    Β½
    cup
  • olive oil
    1
    tablespoon
  • ground turmeric
    Β½
    tablespoon
  • cumin seeds
    ΒΌ
    tablespoon
  • chopped kale
    3
    cups
  • chili powder
    1
    pinch
  • salt
  • water
    ΒΌ
    cup

Tips

  1. Add diced tomatoes for extra flavor and a slight tang to the dish.

  2. Substitute spinach or other leafy greens for kale if preferred.

  3. Include diced onions and garlic for a more complex flavor base.

  4. Add garam masala or coriander powder for additional Indian spice flavors.

Storage

Store leftovers in the refrigerator for up to 3 days in an airtight container. Reheat gently on the stovetop with a splash of water if needed. This dish can also be frozen for up to 1 month.

Steps:

Prepare the Moong Dal
Soak the moong dal in water for 30 minutes to soften. After soaking, drain the water completely and set the dal aside.
Heat Oil and Spices
Heat olive oil in a large pan over medium-low heat. Add turmeric and cumin seeds, cooking until the seeds start crackling and release their aroma, about 1-2 minutes.
Add Vegetables and Seasonings
Add the chopped kale and soaked dal to the pan, followed by chili powder (if using) and salt to taste. Stir everything together to coat with the spiced oil.
Cook Until Tender
Pour in ΒΌ cup water and bring to a boil. Reduce heat back to medium-low and cover the pan. Cook for 10-20 minutes, stirring every 5 minutes, until the dal is tender and the kale is cooked to your desired consistency.

Nutritions

  • Calories

    131 kcal

    Energy

    548 kJ

    Protein

    7 g

    Fat

    4 g

    Carbohydrates

    17 g

    Fiber

    4 g

    Sugars

    2 g

    Salt

    0.2 g

Recipe Variations

This recipe is easy to adapt to your taste. Try one of the variations below to change the flavor or ingredients.

  1. Add diced tomatoes for extra flavor and a slight tang to the dish.

  2. Substitute spinach or other leafy greens for kale if preferred.

  3. Include diced onions and garlic for a more complex flavor base.

  4. Add garam masala or coriander powder for additional Indian spice flavors.

FAQ

Yes, you can substitute with red lentils or toor dal, but cooking times may vary. Red lentils cook faster while toor dal may need longer cooking time.
Soaking is highly recommended as it reduces cooking time and ensures even cooking. If you’re short on time, you can cook without soaking but increase the cooking time by 10-15 minutes.
Absolutely! Add more chili powder, fresh green chilies, or a pinch of cayenne pepper to increase the heat level to your preference.
Yes, this dish is excellent for meal prep. It keeps well in the refrigerator and the flavors actually improve after a day. Just reheat gently before serving.