- August 13, 2025
Sookhi Moong Dal Recipe – A Healthy, Protein-Rich Indian Dry Lentil Dish
Indian cuisine has an extraordinary variety of lentil-based dishes, and one that often takes center stage in homestyle cooking is the Sookhi Moong Dal Recipe. Unlike the soupy dals served with rice, this preparation is dry, lightly spiced, and versatile enough to be enjoyed with roti, paratha, or even as a healthy side dish with rice.
The beauty of sookhi moong dal lies in its simplicity. It is quick to make, needs just a handful of ingredients, and is packed with plant-based protein, making it a healthy sookhi moong dal recipe for everyday cooking. Whether you’re looking for a simple sookhi moong dal, a quick dry moong dal for a lunch box, or a Jain sookhi moong dal without onion and garlic, this dish adapts beautifully to your preferences.
What is Sookhi Moong Dal?
“Sookhi” means dry, and “moong dal” refers to yellow split lentils (mung beans). Together, sookhi moong dal sabzi is a dry lentil stir-fry that is gently flavored with turmeric, green chilies, cumin seeds, and sometimes ginger. Unlike a curry or gravy-based dal, this one has very little liquid content, giving it a crumbly yet soft texture.
It is a staple in Gujarati households, often called Gujarati sookhi moong dal recipe or Mag ni Chutti Dal. It is also common in Jain cuisine since you can prepare a sookhi moong dal without onion garlic.
Ingredients for Sookhi Moong Dal
Here’s a list of ingredients you’ll need to make a protein-rich sookhi moong dal:
Main Ingredients
1 cup yellow moong dal (split, washed)
2 cups water (for cooking)
1 green chili, chopped
1-inch ginger, grated (optional for Jains)
Salt to taste
½ tsp turmeric powder
For Tempering
2 tbsp ghee or oil
½ tsp cumin seeds
Pinch of hing (asafoetida – use gluten-free hing for a gluten free sookhi moong dal recipe)
1 dried red chili
½ tsp coriander powder
½ tsp red chili powder
1 tsp lemon juice
Garnish
Fresh coriander leaves, chopped
Step-by-Step Instructions
Step 1 – Wash and Soak
Rinse the yellow moong dal 2–3 times until the water runs clear. Soak for about 20 minutes. This ensures quick cooking and fluffy texture for a quick dry moong dal.
Step 2 – Cook the Dal
Drain and add the dal to a pressure cooker with 2 cups of water, turmeric, and salt. Cook for 2 whistles until just tender but not mushy. This makes a pressure cooker sookhi moong dal that’s perfect for everyday meals.
(Tip: If making sookhi moong dal for beginners, keep the dal slightly undercooked so it holds shape in the final stir-fry.)
Step 3 – Prepare the Tempering
In a pan, heat ghee or oil. Add cumin seeds and let them crackle. Add hing, dried red chili, and green chili. For added flavor, stir in ginger. This base tempering makes the dish aromatic.
Step 4 – Combine and Stir Fry
Add the cooked dal to the tempering. Stir gently so the grains remain separate. Sprinkle coriander powder, red chili powder, and adjust salt. Let it cook on low heat for 3–4 minutes until the water evaporates and the dal becomes dry. This step turns it into a sookhi moong dal stir-fry.
Step 5 – Garnish and Serve
Turn off the flame, drizzle lemon juice, and garnish with fresh coriander leaves. Serve hot with roti, paratha, or rice.
Variations of Sookhi Moong Dal
The beauty of this dish is its adaptability. Let’s explore a few delicious variations:
Easy Sookhi Moong Dal Recipe – Minimal spices, quick cooking, perfect for busy weekdays.
Simple Sookhi Moong Dal – Everyday Gujarati household style with basic tempering.
Quick Dry Moong Dal – A faster version with minimal soaking and instant pot cooking.
Gujarati Sookhi Moong Dal Recipe – Known as Mag ni Chutti Dal, lightly spiced with ginger and lemon juice.
Sookhi Moong Dal Sabzi – A drier version eaten like a sabzi with rotis.
Healthy Sookhi Moong Dal Recipe – Made with less oil, more ginger, and lemon juice.
Jain Sookhi Moong Dal – Prepared without onion and garlic, often served on fasting days.
Pressure Cooker Sookhi Moong Dal – Quick-cooking method using just 2 whistles.
Sookhi Moong Dal for Beginners – Simple, forgiving recipe requiring no elaborate skills.
Protein-Rich Sookhi Moong Dal – High in protein, fiber, and perfect for a balanced diet.
Sookhi Moong Dal Without Onion Garlic – Ideal for religious occasions and sattvic cooking.
Light Sookhi Moong Dal Recipe – Less oil, mild spices, and very digestible.
Sookhi Moong Dal Stir-Fry – Stir-fried with green chilies and curry leaves for added flavor.
Healthy Dry Moong Dal – A wholesome and filling dish suitable for weight-watchers.
Sookhi Moong Dal Lunch Box Recipe – Travels well, stays fresh, and pairs with chapati.
Dal Tadka Recipe,Punjabi Dhaba Dal Recipe,Gujarati Dal Recipe,Toor Dal Fry Recipe,Methi Moong Dal Recipe
Nutritional Value (Per Serving – Approx.)
Calories: 180 kcal
Protein: 12 g
Carbohydrates: 25 g
Fat: 5 g
Fiber: 6 g
Rich in: Iron, Folate, Potassium, Magnesium
This makes it a protein-rich sookhi moong dal dish that’s perfect for vegetarians looking for a healthy protein source.
Why You’ll Love This Recipe
Quick and easy – sookhi moong dal for beginners.
Nutritious and light – perfect for everyday meals.
Versatile – works as a sabzi, side dish, or lunch box option.
Healthy sookhi moong dal recipe that’s low in fat and high in protein.
Suits multiple dietary preferences: vegan (if using oil), Jain (no onion/garlic), and gluten-free (with GF hing).
Chef Tips for Perfect Sookhi Moong Dal
Do not overcook the dal – grains should stay separate.
Use ghee for flavor, but oil makes it vegan-friendly.
Add lemon juice at the end to brighten flavors.
For a spicier version, add finely chopped green chilies.
Pair it with phulkas or paratha for a wholesome meal.
FAQs About Sookhi Moong Dal
Q1: Can I make sookhi moong dal without soaking?
Yes, but soaking reduces cooking time and improves texture.
Q2: How do I make a Jain sookhi moong dal?
Skip onion, garlic, and ginger – keep it minimal and sattvic.
Q3: Is this a healthy recipe?
Yes, it’s a healthy dry moong dal – rich in protein, fiber, and low in fat.
Q4: Can I make this for lunch boxes?
Absolutely, it is a sookhi moong dal lunch box recipe that stays fresh for hours.
Q5: What can I serve it with?
Roti, paratha, thepla, or plain rice – it complements everything.
Interesting Facts
The sookhi moong dal recipe is one of those timeless Indian dishes that combines health, taste, and simplicity. Whether you are looking for an easy sookhi moong dal recipe, a Jain sookhi moong dal, or even a sookhi moong dal sabzi to go with your lunch, this dish adapts beautifully to your needs.
With its light texture, comforting flavor, and high protein content, this healthy sookhi moong dal recipe is a must-try for everyone. Add it to your weekly meal plan, serve it as a sookhi moong dal lunch box recipe, or enjoy it on fasting days—it’s always satisfying.
So the next time you want something quick, tasty, and nutritious, try this simple sookhi moong dal and savor the wholesome goodness of Indian home cooking.
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