Zucchini Moong chi Bhaaji is a nutritious and delightful stir-fry or dry sabji crafted from zucchini and soaked moong daal.
Zucchini tops my list of preferred vegetables when it comes to incorporating more veggies into my diet. This versatile veggie goes by the name courgette in certain regions around the globe and belongs to the summer squash category within the Cucurbitaceae plant family, alongside companions like melons, spaghetti squash, and cucumbers.
Nutritionally, Zucchini contains good amounts of folate (24 μg/100 g), potassium (261 mg/100 g), Vit A (200 IU) and Vit C (12.9 mg/100 g). This makes it an excellent choice for people who are looking to eat healthy. It is rich in fiber and is great for weight loss.
What is Zucchini Moong chi Bhaaji
This is a tasty dish made by cooking zucchini and soaked moong daal together. It’s a healthy stir-fry or dry sabji that’s both delicious and good for you. It is not only vegetarian but also a vegan plant-based recipe.
You can whip up this dish in less than 15 minutes, making it a quick addition to your meal. It pairs wonderfully as a side with roti or rice and daal. Plus, it’s not too spicy, making it a kid-friendly option too.
Zucchini, often referred to as a summer squash, is a versatile and mild-flavored vegetable. It’s characterized by its tender, edible skin and soft flesh. Zucchini can be used in various dishes, including stir-fries, salads, and even baked goods like zucchini bread. It’s not only delicious but also packed with vitamins, minerals, and dietary fiber, making it a healthy addition to your meals.
Soaked Moong Daal(skinless)
Skinless soaked moong daal, or mung beans, are small green legumes that have been soaked in water. Soaking them helps reduce cooking time and makes them easier to digest. Moong daal is a rich source of protein and essential nutrients like folate and magnesium. It’s a common ingredient in Indian cuisine, used in dishes like dals, soups, and various savory preparations.
Ginger adds a unique zing to dishes and is known for its digestive and anti-inflammatory properties.I am using 1/2 inch ginger here. You can increase or decrease the amount to your liking.
Garlic brings a distinctive flavor to this dish, giving it a unique taste profile. While it’s optional, I would suggest including it unless there are specific religious or health considerations that advise against its use.
These are responsible for adding the spicy kick to the curry. They are entirely optional and can be adjusted according to your personal taste preferences. It’s crucial to note that I haven’t used any red chilli powder in this recipe. Therefore, adjust the amount of green chillies accordingly. If you prefer, you can substitute green chillies with red chilli powder to achieve the desired level of spiciness.
Cilantro or Coriander leaves:
Although coriander leaves are commonly employed as a garnish for Indian stir-fries, I seldom incorporate this wonderful herb into my seasoning alongside ginger and garlic. It elevates the flavor of any basic dish, bringing it to a new level of deliciousness. While it’s not mandatory, I highly recommend giving it a shot.
How to make
To start, let’s prepare a fragrant ginger-garlic paste. In a grinder, combine fresh ginger, garlic cloves, green chilies, and a handful of cilantro. Blend them until you achieve a coarse paste.
Now, in a pan, heat some oil over medium heat. Once the oil is hot, add cumin seeds and a pinch of hing (asafoetida). Let them sizzle and infuse their flavors into the oil.
Next, introduce the ginger-garlic-green chili-cilantro paste into the aromatic oil. Stir and sauté until the raw aroma of garlic dissipates, filling your kitchen with delightful scents.
Sprinkle in some vibrant turmeric powder and give it a good mix to infuse its golden hue into the mixture.
Now, it’s time to bring in the soaked moong daal. Stir it in, ensuring it’s well-coated with the flavorful blend.
Cover the pan and let everything simmer for about 5 minutes. This will allow the daal to partially cook and absorb the flavors.
Once the daal has had its cooking time, introduce the star of the dish – the chopped zucchini. Stir it in gently, ensuring it’s evenly distributed in the pan.
Continue to cook for another 5 minutes, allowing the zucchini to soften and meld with the other ingredients.
Finally, season the dish with a pinch of salt, adjusting it to your taste.
For the finishing touch, garnish your creation with freshly chopped coriander leaves. Then, turn off the flame and get ready to serve up a delicious, aromatic dish.
Present it piping hot, and enjoy the delightful blend of flavors and textures in this zucchini and moong daal masterpiece.
Soaking Moong Daal:
To reduce cooking time and enhance digestibility of Zucchini Moong chi Bhaaji, soak the moong daal for at least 2-3 hours before using it in the recipe.
Use fresh ginger, garlic, green chilies, and cilantro for the paste. Fresh ingredients bring out the best flavors.
Adjust Spice Level:
Control the spiciness by adding or reducing the number of green chilies. Remember, the spiciness can vary, so taste as you go.
Smaller zucchinis tend to be more tender and flavorful. If using larger ones, consider removing the seeds if they are tough.
Cover and Cook:
Covering the pan while cooking the moong daal and zucchini helps them cook evenly and retain moisture.
Add salt at the end of the cooking as it may draw water out of zucchini and make it bland.
Use fresh coriander leaves for garnish as they add a burst of freshness to the dish.
Serve this dish with roti, rice, or naan bread. It’s also great as a filling for wraps or sandwiches.
Experiment with flavors:
Don’t be afraid to experiment with the recipe to suit your taste. You can add a squeeze of lemon juice for a tangy twist or a pinch of garam masala for extra warmth.
This dish tastes even better the next day, so consider making extra for leftovers. This sabji can be stored in an airtight container for upto 2 days.
Other Recipes to Try
If you found this recipe to your liking, I invite you to delve into a wide array of mouthwatering Indian recipes that I have on my website.
- Paneer Masala
- Bottle Gourd/ Dudhi Soup
- Taak | Mattha| Chhaas(Indian Buttermilk)
- Masala Chai or Spiced Indian Tea
Zucchini Moong Daal chi Bhaaji
- 3 Zucchini medium, chopped
- 3/4 cup Moong Daal soaked and drained
For Ginger Garlic paste
- 8-9 green chilies
- 1 inch ginger
- 4-5 garlic cloves
- 4-5 twigs of cilantro
- 1/4 cup cilantro chopped
- To make ginger-garlic paste, combine ginger, garlic, green chilies, and cilantro in a grinder, to form a coarse paste.
- Now, in a pan, heat some oil.
- Add cumin seeds and a pinch of hing (asafoetida) to the hot oil. Let them sizzle and release their aromatic essence.
- Next, introduce the ginger-garlic-green chili-cilantro paste into the fragrant oil, and sauté until the raw garlic aroma vanishes.
- Add turmeric powder and give it a thorough mix.
- Now, add the soaked moong daal and ensure it's well blended with the flavorful mixture.
- Cover and let it cook for 5 minutes.
- Once the daal is cooked, add in the chopped zucchini and gently combine.
- Cook for another 5 minutes, then add salt to taste.
- For the finishing touch, garnish your creation with freshly chopped coriander leaves, and turn off the flame.
- Serve piping hot and savor the deliciousness!