Moong dal Paruppu ( Dal) / Moong dal Sambar

This recipe is basically from Tamilnadu and taught by one of my friends.

This dal looks awesome in colour and tastes yummy. Since moong dal has body cooling property, it is ideal for summer lunch and dinner.

The thickness of this dal makes its ultimate combo with Rotis too.


  • Moong dal – 1 cup ( soaked for 30 minutes )
  • Garlic – 6 to 7 flakes
  • Red chillies – 4
  • Curry leaves – few
  • Cumin seeds – 1 tsp
  • Turmeric powder – 1/2 tsp
  • Ghee – 1 tbsp
  • Coriander leaves – 2 tbsp
  • Salt as required

Moong dal Paruppu


* In a pressure cooker, take soaked moong dal, crushed garlic, cut red chillies, curry leaves, cumin seeds, turmeric powder and salt. Add required amount of water and take 4 – 5 whistles.

* Now mash the dal, add ghee and required anĀ amount of water ( thick consistency). Let it boil for a minute.

* Garnish with coriander leaves.

Moong Daal Benefits

This dal goes well with white rice, chapati or any other roti.

Packed with protein and low on carbs, green gram or moong dal is one of the best vegetarian superfoods. An integral part of the Indian diet, it is a good and filling option for those who want to shed kilos.

Yellow moong dal is extremely light and easy to digest. It is easier to cook but lacks the fiber content of whole green moong. Compared to other dals, moong dal is one of the low carb pulses available. Other pulses are high in protein but carbs too.

Moong beans are a good source of protein for vegetarians. Though meat still ranks the first in protein content, moong dal is also not far behind. A 100 gm serving of moong dal can provide you with 24 gm protein.