Are you looking for a nutritious and delicious leafy vegetable dish to add to your daily meals? This Moong Dal Tandalichi Bhaaji Recipe is a traditional Maharashtrian favourite that combines the goodness of green amaranth leaves (Chawli/Tandalja) with protein-rich yellow lentils. Known locally as Tandalichi Bhaji, this dish is simple, quick, and incredibly healthy.
Many people struggle to make leafy vegetables tasty, but this recipe uses a special tadka of garlic and cumin, along with soaked moong dal, to create a texture that is neither too dry nor too watery. It pairs perfectly with hot Jowar or Bajra Bhakri. Whether you are a beginner or an expert, this Maharashtrian Tandalichi Bhaaji will become a staple in your kitchen. Let’s get cooking!
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Ingredients List:
- Oil: 1/2 ladle (approx. 2 tbsp)
- Cumin Seeds (Jeera): 1 tsp
- Garlic: 6 cloves (crushed or chopped)
- Green Chillies: 3 (chopped)
- Onion: 1 medium-sized (finely chopped)
- Tomato: 1/2 (chopped)
- Green Amaranth Leaves (Tandalichi Bhaaji): 1 large bunch (cleaned and chopped)
- Yellow Moong Dal: 1/2 cup (soaked for 2 hours)
- Salt: To taste
- Fresh Coconut (Optional): 1-2 tbsp (grated)
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Step-by-Step Instructions:
- Preparation: Start by picking the tender leaves and stems of the Tandalichi Bhaaji. Wash them thoroughly and chop them. Soak the Moong Dal in water for at least 2 hours before cooking.
- Heat Oil: Place a pan or kadhai on the stove and heat 1/2 ladle of oil.
- Temper Spices: Once the oil is hot, add 1 tsp Cumin Seeds. Let them splutter. Add the 6 garlic cloves and fry lightly until they release their aroma.
- Sauté Aromatics: Add 3 chopped green chillies and fry briefly. Then, add the chopped onion and sauté for about a minute until it turns translucent.
- Add Tomato: Stir in the 1/2 chopped tomato and cook until it softens slightly.
- Add Greens: Add the chopped Tandalichi Bhaaji to the pan. Mix well. The leaves will shrink significantly as they cook.
- Add Lentils: Drain the water from the soaked Moong Dal and add the lentils to the pan. Mix everything thoroughly.
- Season: Add salt to taste. (Tip: Add salt only after the leaves have shrunk to avoid making the dish too salty.)
- Cook: Cook on medium heat. The water released by the vegetables is usually enough, but you can sprinkle a little water if needed. Cook until the dal is soft but holds its shape and the water evaporates.
- Final Touch (Optional): For extra flavour, sprinkle fresh grated coconut over the cooked bhaaji and mix for another minute.
- Serve: Your healthy Moong Dal Tandalichi Bhaaji is ready!
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Cooking Tips for Better Results:
- Soak the Dal: Always soak the Moong Dal for at least 2 hours. This ensures it cooks quickly and blends well with the delicate amaranth leaves without becoming mushy.
- Don’t Overcook: Leafy vegetables lose nutrients if overcooked. Cook just until the raw smell is gone and the stems are tender.
- Salt Timing: Leafy greens look like a lot when raw, but reduce to a small amount when cooked. Always add salt after the leaves have wilted.
- Garlic is Key: Don’t skip the garlic; it provides the primary flavour profile for this Tandalichi Bhaaji recipe.
Variations:
- Vegan Version: This recipe is naturally vegan! Just ensure you don’t use ghee for tempering if you want to keep it strictly plant-based.
- Spicy Version: If you prefer more heat, increase the number of green chillies or add a pinch of red chilli powder along with the turmeric (optional).
- Kids-Friendly Version: Reduce the green chillies. You can also add a pinch of sugar or jaggery to balance the earthy taste of the greens, which kids often prefer.
- No-Onion No-Garlic: You can skip the onion and garlic and use a pinch of asafoetida (hing) in the tempering for a Sattvic version.
Serving Suggestions:
- This dish is traditionally served as a side dish in a Maharashtrian thali.
- Breads: Best enjoyed with Jowar Bhakri (Sorghum flatbread) or Bajra Bhakri. It also goes well with Chapati or Phulka.
- Sides: Serve it alongside a bowl of Varan Bhat (Dal Rice) and Thecha (spicy chilli relish) for a complete rural-style meal.
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FAQs:
Q1: Can I use Toor Dal instead of Moong Dal for this recipe?
Ans: Traditionally, Moong Dal is used because it cooks quickly and is lighter on the stomach. Toor Dal takes longer to cook and might require pressure cooking beforehand, which changes the texture of this dry vegetable dish.
Q2: What is Tandalichi Bhaji called in English?
Ans: Tandalichi Bhaji is known as Green Amaranth leaves in English. It is a superfood rich in iron, calcium, and vitamins.
Q3: Is this recipe suitable for weight loss?
Ans: Yes, absolutely! Tandalichi Bhaaji is low in calories and high in fiber. The added Moong Dal provides protein, making it a balanced, weight-loss-friendly meal.
Q4: How do I remove the bitterness from the greens?
Ans: Green Amaranth is generally not bitter. However, cooking it with onions and fresh coconut balances any earthy flavours, making it delicious.
Moong Dal Tandalichi Bhaaji Recipe | Healthy Maharashtrian Dish
Ingredients
- Oil: 1/2 ladle approx. 2 tbsp
- Cumin Seeds Jeera: 1 tsp
- Garlic: 6 cloves crushed or chopped
- Green Chillies: 3 chopped
- Onion: 1 medium-sized finely chopped
- Tomato: 1/2 chopped
- Green Amaranth Leaves Tandalichi Bhaaji: 1 large bunch (cleaned and chopped)
- Yellow Moong Dal: 1/2 cup soaked for 2 hours
- Salt: To taste
- Fresh Coconut Optional: 1-2 tbsp (grated)
Instructions
- Preparation: Start by picking the tender leaves and stems of the Tandalichi Bhaaji. Wash them thoroughly and chop them. Soak the Moong Dal in water for at least 2 hours before cooking.
- Heat Oil: Place a pan or kadhai on the stove and heat 1/2 ladle of oil.
- Temper Spices: Once the oil is hot, add 1 tsp Cumin Seeds. Let them splutter. Add the 6 garlic cloves and fry lightly until they release their aroma.
- Sauté Aromatics: Add 3 chopped green chillies and fry briefly. Then, add the chopped onion and sauté for about a minute until it turns translucent.
- Add Tomato: Stir in the 1/2 chopped tomato and cook until it softens slightly.
- Add Greens: Add the chopped Tandalichi Bhaaji to the pan. Mix well. The leaves will shrink significantly as they cook.
- Add Lentils: Drain the water from the soaked Moong Dal and add the lentils to the pan. Mix everything thoroughly.
- Season: Add salt to taste. Tip: Add salt only after the leaves have shrunk to avoid making the dish too salty.
- Cook: Cook on medium heat. The water released by the vegetables is usually enough, but you can sprinkle a little water if needed. Cook until the dal is soft but holds its shape and the water evaporates.
- Final Touch (Optional): For extra flavour, sprinkle fresh grated coconut over the cooked bhaaji and mix for another minute.
- Serve: Your healthy Moong Dal Tandalichi Bhaaji is ready!
