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Clean and wash moong dal and radish greens
Clean and wash the moong dal. Soak it in water for 10-15 minutes. Wash the radish greens well and chop them finely.
Muga dalera mulara shaka tarakari
Muga dalera mulara shaka tarakari has 130.2 calories per serving (1 Small Cup) — that's 125.9 calories per 100g. It provides 6.9g protein, 15.9g carbs, and 4.3g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.8g 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 Muga dalera mulara shaka tarakari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories130.2 kcal
- Carbs15.9 g (63.7 kcal)
- Protein6.9 g (27.6 kcal)
- Fats4.3 g (38.8 kcal)
Nutrition Label
Muga dalera mulara shaka tarakari
- Serving Size1 Small Cup (100 g)
- Calories130.2 kcal
- Carbs15.9 g
- Fiber3.8 g
- Sugar1.2 g
- Protein6.9 g
- Fat4.3 g
- Saturated fat2.4 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat0.4 g
- Cholesterol9.3 mg
- Sodium482.8 mg
Nutrition per 100g
- Calories125.9 kcal
- Carbs15.4 g
- Fiber3.7 g
- Sugar1.2 g
- Protein6.7 g
- Fat4.2 g
- Cholesterol9.0 mg
- Sodium467.1 mg
1 serving = 103.4g
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Green gram dal
100 Grams
Radish leaves
75 Grams
Tomato ripe local
50 Grams
Garlic small clove
5 Grams
Ginger fresh
5 Grams
Onion small
50 Grams
Chillies red
2 Grams
Cumin seeds
0.5 Tea Spoon
Salt
1 Tea Spoon
Water
100 Milliliter
Red chilli powder
1 Tea Spoon
Instructions
1
2
Pressure cook moong dal
In a pressure cooker heat a teaspoon of cooking oil over medium heat. Once oil is hot enough add the chopped garlic and grated ginger. Stir fry on low heat till garlic turns light brown in color. Add the soaked moong dal along with turmeric powder, red chili powder, and 2 cups of water and stir to combine. Close the lid of the pressure cooker and let the moong dal cook over medium heat for 2 to 3 whistles. Turn off the heat. Allow the pressure to release naturally. Once the dal is cool mash it.
3
Cook radish greens
In a pan heat a teaspoon of oil over medium heat. Add the chopped radish greens and cook until the greens are wilted and cooked through. Turn off the heat and keep it aside.
4
Combine dal and greens
Combine mashed green gram dal and the cooked radish greens and stir to combine. Check the salt and spice levels .
5
Season the dal
In a nonstick pan, heat some ghee on medium heat. When it is warm, add the cumin seeds. Once they splutter, add red chilli, roast the chillies for a few seconds and turn off the heat. Pour the tadka over the dal and stir to combine
6
Serve hot
Serve Moong Dal With Radish Greens hot along with phulka, rice, and salad.
Glycemic Index
36 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 | Muga dalera mulara shaka tarakari | Chane ki Dal ka Soup | Horse gram soup | Kulith saar |
|---|---|---|---|---|
| Calories | 130.2 kcal | 160.8 kcal | 160.8 kcal | 160.8 kcal |
| Carbs | 15.9 g | 25.9 g | 25.9 g | 25.9 g |
| Protein | 6.9 g | 8.8 g | 8.8 g | 8.8 g |
| Fat | 4.3 g | 2.5 g | 2.5 g | 2.5 g |
| Fiber | 3.8 g | 5.4 g | 5.4 g | 5.4 g |
| Sugar | 1.2 g | 3.3 g | 3.3 g | 3.3 g |
| Sodium | 482.8 mg | 348.6 mg | 348.6 mg | 348.6 mg |
| Cholesterol | 9.3 mg | 4.2 mg | 4.2 mg | 4.2 mg |
Health Goals Suitability
Weight Loss
At just 130.2 kcal per serving, this is an excellent choice for weight management. The 3.8g 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 36, this recipe supports stable blood sugar levels. The 3.8g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6.9g 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 (9.3mg) and low saturated fat (2.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (36) with 3.8g 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 (~103.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~103.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~103.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.4g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Muga dalera mulara shaka tarakari 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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (260.3-390.5 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 Muga dalera mulara shaka tarakari contains 130.2 kcal (6.9g protein, 15.9g carbs, 4.3g fat). That's 125.9 kcal per 100g. You can track exact portions in the Hint app.
At just 130.2 kcal per serving, this is an excellent choice for weight management. The 3.8g 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 36, this recipe supports stable blood sugar levels. The 3.8g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Muga dalera mulara shaka tarakari has 6.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Muga dalera mulara shaka tarakari is light enough for dinner at 130.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Muga dalera mulara shaka tarakari is moderate 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 (36) with 3.8g 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
