lunchdinner
Low GI Vegetable Moong Dal
Light, protein-rich yellow moong dal loaded with low-GI vegetables like bottle gourd, spinach, and beans. A staple that won't spike blood sugar.
Prep 10 mins
Cook 20 mins
Serves 4
GI: Very Low (30-35)
Ingredients
0 / 13 checked
NUTRITION PER SERVING
Calories
210 kcal
Protein
14g
Carbs
32g
Fiber
8g
Fat
5g
YOUR SHOPPING LIST (13)
- • 1 cup yellow moong dal (split)
- • 1 small bottle gourd (lauki), peeled and cubed
- • 1 cup chopped spinach or methi leaves
- • 1 small tomato, chopped
- • 1/2 tsp turmeric
- • 1 tsp cumin seeds
- • 1/2 tsp asafoetida (hing)
- • 1 tsp ginger, grated
- • 2 green chilies (optional)
- • 1 tbsp ghee or oil
- • Salt to taste
- • 1/2 tsp garam masala (optional)
- • Fresh coriander + lemon wedges to serve
Step-by-step Instructions
- 1Wash moong dal thoroughly. In a pot, add dal, bottle gourd, turmeric, salt, and 3 cups water.
- 2Cook on medium flame until dal is soft (15-18 mins) or pressure cook 2 whistles.
- 3In a small pan (tadka), heat ghee. Add cumin seeds, hing, ginger, and green chilies.
- 4Add chopped tomato and sauté 1-2 mins. Pour this tempering over the cooked dal.
- 5Add chopped spinach/methi. Simmer together for 3-4 minutes until greens wilt.
- 6Finish with garam masala if using. Adjust consistency with hot water if needed.
- 7Serve hot with millet roti, brown rice, or as soup with lemon and coriander.
DR. MEERA’S TIP
Yellow moong dal is one of the easiest to digest dals and has very low glycemic load. Adding lauki (bottle gourd) adds volume and water content without many carbs. Always include a green vegetable in every dal preparation.
Blood sugar note: Ideal for daily consumption. High protein + fiber combo helps blunt glucose response. Great for weight management too.