Microgreens is packed with so much nutrients and finding ways to include them in daily diet can be a struggle. This everyday microgreens dal is perfect recipe to try which can be served with roti or rice. Learn how to make microgreen dal with step by step pictures and video.
Microgreens dal recipe
It is recently I discovered about the health benefits of Microgreens. Ever since I have started incorporating it in my diet. I use them in salads, sandwiches, my breakfast eggs and toast.
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This recipe is inspired by my methi dal and I have been making it more often these days. Since you can add a good amount of microgreens in this dal, it makes a substantial recipe for the family to get their daily nutrients.
About Microgreens dal
Microgreens dal is made with mustard oil, garlic, tomatoes, toor dal, microgreens, chilli powder. The dal gets a unique flavour from the microgreens and the garlic. Instead of using microgreens you can use fenugreek leaves or other greens.
I used mustard oil for this recipe to provide the flavour, you can opt for regular oil or ghee. Make sure to heat the mustard oil till smoking hot, turn off heat and let it cool a bit before proceeding. Heating mustard oil removes the raw smell from the oil. I use generous amount of garlic in this recipe.
You can add onions and other spices if you prefer. Microgreens tends to add slight bitter note to the dal, so balance it with little jaggery and lemon juice. Enjoy this comforting dal with rice or roti. I like it on its own topped with some crispy fried bread.
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Kerala paruppu curry
Spinach dal
Tomato dal
Moong dal tadka
Watch Microgreens dal video
Microgreens dal ingredients
Microgreens – I used white radish microgreens for this dal. You can use any variety of greens. If you don’t have microgreens, you can use spinach or fenugreek leaves.
Toor dal – I used toor dal, you can use moong dal as well.
Garlic – garlic goes well with dal and greens. So add generous amount of garlic.
Tomato – tomatoes add tangy taste to the curry which balance the taste.
Chilli powder – I used chilli powder for spice and colour.
Mustard oil – I used mustard oil for this recipe to provide the flavour, you can opt for regular oil or ghee. Make sure to heat the mustard oil till smoking hot, turn off heat and let it cool a bit before proceeding. Heating mustard oil removes the raw smell from the oil.
Asafoetida – generous amount of asafoetida balance the inflammation that can form when consuming dal.
Cumin seeds – adds unique aroma to the curry.
Seasonings – this Microgreens dal taste should be balanced with salt, sugar, lemon juice.
Health benefits of microgreens
If microgreens may sound new to you, then you have to read this. Microgreens are young vegetable greens that are packed with nutrients. It has variety of health benefits including
Treating blood pressure
Reduces cholesterol
Packed with vitamins and minerals
Boosts immune system
And many more
How to grow microgreens at home
Even though you can easily buy microgreens in supermarkets and veg vendors these days, growing them at home is easy and also budget friendly.
Choose the variety you want to grow. Use clean seeds as microgreens seeds can carry food borne illness.
Wash them well and soak for 4 to 6 hours.
Choose container and make holes in them for drainage. Fill container with soil, sprinkle seeds evenly. Cover with more soil if necessary. Cover the container with lid.
Place container near window so it gets required sunlight. Spray water daily twice. After 7 to 8 days you will see small sprouts popping. Harvest and enjoy.
How to Make Microgreens Dal (Stepwise Pictures)
Cooking Dal
1)Take washed and strained toor dal, turmeric and water in a sauce pot. Bring it to a full boil, cover and simmer for 30 to 45 minutes until cooked.
2)Alternatively, you can pressure cook for 3 whistle in a pressure cooker. Set this aside till needed.
3)Mash the dal slightly and set aside.
Making Dal Base
4)Heat mustard oil in a pan until it starts smoking. Turn off heat and let the oil cool down a bit.
5)Now heat the pan again and add in asafoetida and cumin seeds. Let them sizzle.
6)Add in garlic and sauté for a minute on low heat.
7)Add tomatoes, salt and mix well. Cook until tomatoes get mushy.
8)Now the tomatoes is cooked well.
9)Add in chilli powder and mix well.
10)This is your tomato and garlic mixture for the dal.
Cooking Microgreens Dal
11)Now add in Microgreens and mix well, cook for couple of minutes until wilted.
12)Now the greens have wilted.
13)Pour in cooked dal and mix well. Add more water if needed. Bring this to full boil and cook for 2 more minutes.
14)Add in jaggery and lemon juice, mix well.
15)serve hot with rice.
Expert Tips
- You can use any variety of microgreens. Instead of microgreens you can use fenugreek leaves or any spinach too.
- You can add onions in this dal as well.
- Moong dal can be used instead of toor dal.
- Instead of cooking dal in a pot, you can pressure cook for 3 whistle.
Serving and Storage
Microgreens dal can be served with rice or roti.
Leftover dal can be stored in fridge and reheated on stove top or in microwave just before serving.
FAQ
Are microgreens actually healthy?
Microgreens are rich in vitamins and minerals so including them in your diet is a healthy choice.
How to include microgreens in your diet?
You can start incorporating it in diet by using them in salads, sandwiches, breakfast eggs and toast.
What can I use instead of microgreens?
I used white radish microgreens for this dal. You can use any variety of greens. If you don’t have microgreens, you can use spinach or fenugreek leaves.
More Dal Recipes to Try
📖 Recipe Card
Microgreens Dal Recipe
Microgreens is packed with so much nutrients and finding ways to include them in daily diet can be a struggle. This everyday microgreens dal is perfect recipe to try which can be served with roti or rice. Learn how to make microgreen dal with step by step pictures and video.
Servings: 6 servings
Calories: 149kcal
Ingredients
For Garlic Tomato Microgreens dal
Video
Notes
- You can use any variety of microgreens. Instead of microgreens you can use fenugreek leaves or any spinach too.
- You can add onions in this dal as well.
- Moong dal can be used instead of toor dal.
- Instead of cooking dal in a pot, you can pressure cook for 3 whistle.
Serving and Storage
Microgreens dal can be served with rice or roti.
Leftover dal can be stored in fridge and reheated on stove top or in microwave just before serving.
Nutrition
Serving: 1servings | Calories: 149kcal | Carbohydrates: 20g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 46mg | Potassium: 170mg | Fiber: 5g | Sugar: 3g | Vitamin A: 760IU | Vitamin C: 9mg | Calcium: 41mg | Iron: 2mg
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