Moong Dal Chaat (Indian Yellow lentil Salad)
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Soaking Time
15 mins
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Total Time
45 mins
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Servings
4
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Calories
171 kcal
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Course
Main Course, Salad, Snacks
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Cuisine
Indian
Moong Dal Chaat (Indian Yellow lentil Salad)
Description
In this Moong Dal Chaat recipe, petite yellow moong dal lentils are washed, soaked, and then cooked with oil, turmeric, cayenne pepper, salt, and water until soft. The cooked dal forms a warm base with mild earthy flavor and a tender texture. After cooking, it is fluffed and mixed with freshly chopped vegetables including red onion, green chili, ginger, carrot, tomato, green onion, cilantro, and optionally mint and crunchy fruit like apple or pomegranate.
The finishing spices—chaat masala or kala namak, cumin, paprika—and lime juice add tangy, savory, and mildly spicy layers that brighten the dish. This salad can be served as a snack, along with crisped tortillas or chips, or used as a topping for leafy greens. It also pairs with wraps, veggie curries, or flatbreads for a variety of meal options.
The recipe notes that other lentils can be used with adjusted cooking times. The dish is naturally soy-, gluten-, and nut-free.
Ingredients
For the moong dal:
- 3/4 cup petite yellow lentils split and skinned green moong beans), washed and soaked for at least an hour, also called moong dal
- 1 teaspoon neutral cooking oil omit for Oilfree and dry toast the lentils, generic cooking oil
- 1/4 teaspoon cayenne pepper or Indian red chili powder
- 1/4 teaspoon Turmeric
- 1/2 teaspoon salt
- 1 cup water
For the toppings:
- 1/4 cup onion red, chopped
- 1 green chili pepper minced, or use 2 tablespoons bell pepper, such as serrano
- 1/2 inch ginger minced
- 1/4 cup carrot grated, or more
- 1 tomato chopped small
- 2 tablespoons green onion chopped
- 1/4 cup cilantro chopped
- 2 tablespoons mint optional, chopped
- 1/4 cup apple or pomegranate or other crunchy fruit, chopped, or more
- 1/2 teaspoon chaat masala or use 1/4 teaspoon Indian sulfur salt (kala namak)
- 1/2 teaspoon cumin preferably lightly toasted, ground
- 1/4 teaspoon paprika
- 2 teaspoons lime juice or more
Instructions
- Cook the lentils. Wash and soak the moong dal if you haven’t already. Soak in hot water for at least 15 minutes if you are in a hurry. Drain and set aside.
- Heat a large skillet over medium heat. Add the oil. Once the oil is hot add the drained moong dal and cook for 2-3 minutes. Then add the spices and water and mix in. Cover and cook for 6-8 minutes or until all the water has been absorbed and the dal is cooked.
- Switch off the heat. Transfer the cooked dal to a bowl and fluff. Prepare your toppings if you haven’t already, then add all the chopped veggies to the bowl and toss well. Then add the spices and lime juice and toss again. Taste and adjust salt and flavor. Add more chopped crunchy veggies or fruits and more lime juice if needed and serve.
- Store:
Notes
- This chaat serves as a snack and pairs well with crisped tortillas or chips.
- It can also be used as a salad topping or as an accompaniment to wraps and veggie curries.
- Other lentils like red or brown lentils may substitute but require altered cooking times and water amounts.
- The recipe is naturally free from soy, gluten, and nuts.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 171 kcal
% Daily Value*
| Calories | 171kcal | 9% |
| Carbohydrates | 29g | 10% |
| Protein | 11g | 22% |
| Fat | 2g | 3% |
| Saturated Fat | 0.1g | 1% |
| Sodium | 353mg | 15% |
| Potassium | 169mg | 4% |
| Fiber | 6g | 24% |
| Sugar | 4g | 8% |
| Vitamin A | 1994IU | 40% |
| Vitamin C | 10mg | 11% |
| Calcium | 38mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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