Bengali Yellow Lentils with Vegetables (Bhaja Mooger Dal)
Lentils are a cornerstone food on our table. In fact, so much so, my children are rather bored of them. This variation of Roasted Yellow Moong Lentils is especially close to my heart. It is called Bhaja Mooger Dal. This dal or lentils gets its unique taste from dry roasting the lentils before cooking them. This allows the lentils to develop a deep and nutty flavor. Now skipping this one simple step is not a good idea. As this gives these lentils their unique taste. The overall texture is light and soupy, and the lentils retain some integrity. This is why getting an instant pot version to my satisfaction has been tricky. Now that it is nailed, I am updating an old post. Yes, to include instant pot instructions. It is always useful of a busy day.
I through in all kinds of vegetables into this particular dal. And if I don’t have an assortment of vegetables, I just add spinach or kale. And to compensate for all this wholesomeness I enjoy this with Bengali Mashed potatoes. A lot Bengali meals begin with a starter like a mashed vegetable. For me however, this combination is a good soothing meal in itself. Protein and loads of carbs, complete with a generous dose of vegetables. What is not to love?
What Exactly is Bhaja Mooger Dal
This is a signature way of cooking yellow lentils on the Bengali table. The term Bhaja in Bengali refers to anything from roasting to frying. In this instance the lentils are toasted until a few shades darker, fragrant and nutty.
Vegetables that work in Bhaja Mooger Dal are spinach, zucchini, cauliflower, carrots. They are all good. And if you are in a super hurry your favorite variety of frozen vegetables are also a good idea. Mom is here for her annual summer visit, so the next month will be more about family time. Punctuated gentle, simple home cooked fare such as these delicate lentils. Moong dal is lighter than other lentils. It is therefore the prescribed lentils for detox and hence best suited for summer. Although, enjoying it over rice or even as a soup in winter or fall is also great. Sometimes, the devil is in the details. And, the only way I cook moong lentils is either as Bhaja Mooger Dal or Dal Tarka.
Despite its simplicity, there are a few essentials to ensuring you nail this variety of dal.
- Do not skip the roasting at the beginning of cooking. In fact, this is what gives the dal its name Bhaja Mooger Dal. The term Bhaja refers to roasting or frying in Bengali. This needs to be dry roasted until just a few shades darker and fragrant and nutty.
- The cooked lentils need to retain a hint of integrity, not become super soft and smooth.
- The texture is soupy, not thick.
I have to confess, while I use this dal in khichuri, for some reason it trails in popularity over the red lentils. Everything has its time and turn, since I made this after a while I truly enjoyed its fresh and flavorful taste. To nail the instant pot version for Bhaja Mooger Dal has taken a little trial and error as I needed ensure some texture integrity with the lentils.
I have not yet begun cooking with mom this iteration. It is amazing how much I learn and observe just being around her. I just worked through a batch of chapatis with her and realized how much more foolproof the chapatis she makes tends to be. Funny considering, I tend to make them more frequently than her. As at home it is just her and she has help who makes the chapatis for her.
This particular batch of lentils or Bhaja Mooger Dal was just what the doctor had ordered, and it helped nourish and soothe during this rather crazy, cool and rainy summer week that we had. Just as a postscript, these lentils freeze well, therefore you can make a double batch and freeze if you so desire.
If you like this recipe and want more ideas, do join my Indian Instant Pot Facebook group. Of course Instant Indian is ready for order, joining its siblings The Bengali Five Spice Chronicles and Spices and Seasons.
A delicate and flavorful preparation of yellow moong lentils that is perfect for a cool rainy evening, this version includes a chock full of vegetables.
Ingredients
- 3/4 cup yellow split moong lentils
- 4 cups water
- 1 tablespoons freshly grated ginger
- 3/4 teaspoon turmeric
- Salt to taste
- 1 teaspoon ground cumin powder
- 3/4 cup chopped carrots
- 3/4 cup chopped cauliflower
- 11/2 cups of baby spinach
- 2 teaspoons ghee or oil
- 1 teaspoon nigella seeds
- 1 or 2 whole red chilies
Instructions
- In a large skillet gently roast the lentils until they begin to turn golden and are fragrant and aromatic. This takes about 5 to 6 minutes and needs occasional stirring while you do it.
- Add in the water, ginger, turmeric, salt and the ground cumin powder.
- Bring the lentils to a simmer and add in the carrots and the cauliflower. Cover and cook for about 25 minutes, until the lentils are soft but not mushy. The consistency should be fairly light and soupy.
- Stir in the baby spinach leaves and cook until they wilt.
- Heat the oil or ghee and add in the nigella seeds and cook until the seeds sizzle add in the red chilies and pour the oil over the lentils and stir lightly.
Notes
This can be made with any vegetables of your choice. Often, I just add in some chopped spinach or kale.
Instant Pot Instructions
Turn the instant pot onto saute mode. Add in the lentils and stir and cook for about 5 minutes. The lentils will darken and turn fragrant as they are roasted. Be careful not to overcook. Add 1 and 1/2 cups water, ginger, turmeric, salt and the ground cumin powder. Turn off the instant pot. Add in the carrots and cauliflower. Cover and cook for 3 minutes and allow a natural release. Remove the cover and stir the lentils well. Stir in the baby spinach leaves and cook until they wilt. If only adding the spinach, this is allso when you add it. In a small skillet, Heat the oil or ghee and add in the nigella seeds and cook until the seeds sizzle add in the red chilies and pour the oil over the lentils and stir lightly.