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Pressure cook and mash the dal
Pressure cook moong dal with turmeric, salt, and oil. Add 3 cups of water and pressure cook for 2-3 whistles. once the pressure settles down, mash the dal using a whisk.
Moong dal tadka
Moong dal tadka has 96.5 calories per serving (1 Small Cup) — that's 87 calories per 100g. It provides 4.8g protein, 11.4g carbs, and 3.6g fat. With a low glycemic index (GI: 30), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Moong dal tadka in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories96.5 kcal
- Carbs11.4 g (45.5 kcal)
- Protein4.8 g (19.0 kcal)
- Fats3.6 g (32.0 kcal)
Nutrition Label
Moong dal tadka
- Serving Size1 Small Cup (100 g)
- Calories96.5 kcal
- Carbs11.4 g
- Fiber4.0 g
- Sugar1.2 g
- Protein4.8 g
- Fat3.6 g
- Saturated fat1.5 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat0.5 g
- Cholesterol5.8 mg
- Sodium230.2 mg
Nutrition per 100g
- Calories87.0 kcal
- Carbs10.3 g
- Fiber3.6 g
- Sugar1.1 g
- Protein4.3 g
- Fat3.2 g
- Cholesterol5.2 mg
- Sodium207.6 mg
1 serving = 110.9g
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Ghee clarified butter
2 Tea Spoon
Green gram dal
60 Grams
Tomato ripe local
50 Grams
Coriander leaves
30 Grams
Garlic small clove
5 Grams
Onion big
50 Grams
Asafoetida
2 Grams
Chillies red
5 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Mustard seeds
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Bay leaves
2 Grams
Coriander powder
2 Grams
Instructions
1
2
Saute the spices
Now in a large kadai heat ghee and splutter cumin, bay leaf, pinch hing and dried red chilli. also add 2 clove garlic, 1 inch ginger, chilli and saute slightly. Further, add onion and saute until it turns golden brown. keeping the flame on low add turmeric, chilli powder, coriander powder and salt. add tomato and saute until it turns soft and mushy.
3
Mixing
Add in cooked dal and stir well adjusting consistency as required. Simmer for 5 minutes. Now add coriander and garam masala. Mix well.
4
Serving
Finally, enjoy dal tadka with jeera rice or steamed rice.
Glycemic Index
30 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Moong dal tadka | Chana dal tadka | Chana Parippu Tadka | Chana Parippu |
|---|---|---|---|---|
| Calories | 96.5 kcal | 96.9 kcal | 96.9 kcal | 96.9 kcal |
| Carbs | 11.4 g | 10.6 g | 10.6 g | 10.6 g |
| Protein | 4.8 g | 4.4 g | 4.4 g | 4.4 g |
| Fat | 3.6 g | 4.1 g | 4.1 g | 4.1 g |
| Fiber | 4 g | 4.8 g | 4.8 g | 4.8 g |
| Sugar | 1.2 g | 1.2 g | 1.2 g | 1.2 g |
| Sodium | 230.2 mg | 231.7 mg | 231.7 mg | 231.7 mg |
| Cholesterol | 5.8 mg | 5.8 mg | 5.8 mg | 5.8 mg |
Health Goals Suitability
Weight Loss
At just 96.5 kcal per serving, this is an excellent choice for weight management. The 4g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (4.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (5.8mg) and low saturated fat (1.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (30) with 4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~110.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~110.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~110.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~110.9g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Moong dal tadka stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (193-289.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Moong dal tadka contains 96.5 kcal (4.8g protein, 11.4g carbs, 3.6g fat). That's 87 kcal per 100g. You can track exact portions in the Hint app.
At just 96.5 kcal per serving, this is an excellent choice for weight management. The 4g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 4g fiber further slows glucose absorption. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Moong dal tadka has 4.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Moong dal tadka is light enough for dinner at 96.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Moong dal tadka is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (30) with 4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
