Moong Dal Wadi

Nutritional Profile

• High in Protein: Moong dal wadis are rich in plant-based protein, essential for muscle building and repair.
• Rich in Fiber: Contains dietary fiber that aids in digestion and helps maintain healthy cholesterol levels.
• Low in Fat: Typically low in fat, making it a healthy addition to meals.
• Vitamins and Minerals: Provides essential vitamins and minerals, such as iron, magnesium, potassium, and B-complex vitamins.
• Low Glycemic Index: Suitable for people with diabetes as it helps in regulating blood sugar levels.

Health Benefits

• Digestive Health: The high fiber content aids in digestion and prevents constipation.
• Heart Health: Helps in maintaining heart health by reducing cholesterol levels and regulating blood pressure.
• Weight Management: High in protein and fiber, which can help in weight management by promoting a feeling of fullness.
• Blood Sugar Control: The low glycemic index makes it a good option for diabetics as it helps in stabilizing blood sugar levels.
• Protein-Rich: Provides a good source of protein for vegetarians and vegans.

Preparation and Cooking

Making Moong Dal Wadi
• Soaking and Grinding: Soak moong dal for a few hours or overnight. Drain and grind it into a thick paste.
• Spicing: Add spices like asafoetida (hing), cumin seeds, and salt to the paste for flavor.
• Shaping: Drop small spoonfuls of the paste onto a clean, dry cloth or plastic sheet to form nuggets.
• Drying: Sun-dry the nuggets for a few days until they are completely dry and hard. They can be stored in an airtight container for several months.

Cooking with Moong Dal Wadi

Moong dal wadis need to be rehydrated and cooked before consuming. They are often added to curries, stews, and vegetables to enhance the flavor and nutritional value of the dish.
• Soaking: Some recipes require soaking the wadis in water for a few minutes before cooking.
• Frying: Lightly fry the wadis in oil until golden brown. This step is optional but adds a nice texture and flavor.
• Cooking: Add the fried wadis to curries, stews, or vegetable dishes. They absorb the flavors of the dish and become soft and delicious.

Popular Recipes

1. Moong Dal Wadi Curry:
• Ingredients: Moong dal wadis, onions, tomatoes, ginger, garlic, green chilies, cumin seeds, coriander powder, turmeric, red chili powder, garam masala, and salt.
• Method: Fry the wadis until golden brown. In the same oil, sauté cumin seeds, ginger, garlic, and green chilies. Add onions and cook until golden brown. Add tomatoes and spices, and cook until the oil separates. Add the fried wadis and water, and simmer until the wadis are soft and the flavors are well combined. Garnish with fresh cilantro.
2. Moong Dal Wadi Sabzi:
• Ingredients: Moong dal wadis, mixed vegetables (potatoes, peas, carrots), onions, tomatoes, garlic, ginger, green chilies, cumin seeds, turmeric, coriander powder, and salt.
• Method: Fry the wadis and set aside. In a pan, sauté cumin seeds, ginger, garlic, and green chilies. Add onions and cook until golden brown. Add tomatoes and spices, and cook until the oil separates. Add mixed vegetables and cook until tender. Add the fried wadis and a little water, and cook for a few more minutes until everything is well combined.

Storage

• Dry Moong Dal Wadi: Store in an airtight container in a cool, dry place for several months.
• Cooked Dishes: Store any cooked dishes in the refrigerator and consume within 2-3 days.