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Moong Dal Shakshuka

Course High Protein Meal recipes, Main Course
Cuisine Fusion, Indian, Middle Eastern
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 2

Ingredients

Moong Dal Batter

  • 1 cup whole green moong soaked 4 hours or overnight
  • ⅓ cup water as needed for blending
  • 1 green chili
  • Salt to taste

Creamy Tomato-Paneer Gravy Base

  • ½ red onion finely chopped
  • ½ red bell pepper finely chopped
  • 2 ripe tomatoes
  • 100 g low-fat paneer or cottage cheese
  • 3 –4 garlic cloves
  • 1 tsp Kashmiri red chili powder
  • ½ tsp coriander powder
  • 1 tbsp olive oil or ghee
  • Salt to taste
  • water to adjust consistency

Spiced Tadka (Tempering) & Garnish

  • 1 tsp ghee
  • ½ tsp mustard seeds
  • 5 –6 fresh curry leaves
  • 1 –2 dried red chilies
  • Fresh cilantro chopped

Instructions

  • Make the Moong Batter: Blend soaked green moong, green chili, salt, and water into a smooth, pourable batter (similar to pancake batter consistency). Transfer to a bowl and set aside.
  • Blend the Gravy Base: In a blender, combine tomatoes, paneer, and garlic cloves with a splash of water until completely smooth.
  • Build the Gravy: Heat oil in a wide skillet over medium heat. Add chopped onions and bell peppers, sautéing until translucent. Stir in red chili powder, garam masala, and salt, then pour in the blended tomato-paneer puree. Bring to a gentle simmer.
  • Poach the Dumplings: Reduce heat to low. Scoop ladles of the green moong batter directly onto the bubbling sauce, keeping them slightly spaced apart.
  • Cover & Steam: Cover the skillet with a lid and let it steam on low heat for 8–10 minutes, or until the moong dumplings are fully set and firm to the touch.
  • Temper & Serve: Heat ghee in a small pan, crackle mustard seeds, curry leaves, and dried red chilies. Pour the hot tadka over the cooked dumplings, garnish with chopped cilantro, and serve warm with chutney!

Notes

  • Soaking the Moong: Don't skip soaking! Soaking whole green moong for at least 4 hours (or overnight) ensures the batter blends smooth and cooks up light and tender.
  • Batter Consistency: Keep the moong batter thick and pourable (like pancake batter). If it’s too watery, the dumplings won’t hold their shape in the bubbling gravy!
  • Paneer & Cottage Cheese Swap: Low-fat paneer or cottage cheese both work amazingly well to create a silky, high-protein gravy base without adding heavy cream.
  • Low-Heat Steaming: Keep the flame on low and keep the skillet covered while poaching. This steams the moong batter through without burning the tomato-paneer sauce underneath.
  • Meal-Prep & Storage: You can prepare the tomato-paneer gravy base ahead of time and keep it in the fridge for up to 3 days. When ready to eat, simply heat up the gravy, add a splash of water, and drop in fresh moong batter to poach!