Healthy Eating: For Tomorrow’s Breakfast, Try This Super-Quick Protein-Rich Dish

Happy breakfasts aren’t always about which side is sunny or protein shake; you can also make something extremely tasty and quick with the humble moong dal. When you follow a Millet protocol and you need to control your millet portion, quick meals add a lot of convenience. Today’s recipe will take you five minutes, if not less, and you’ll have a tray full of taste and nutrition.

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And, if you wanted to add more protein, try this quick cat. I enjoy this simple breakfast with spicy buttermilk (masala chaach) or sometimes with my morning green juice. If you start your day with something as simple as this, you have the freedom to prepare an elaborate meal for lunch.

Try this quick chat and improvise with your favorite veggies. Instead of tofu, you can opt for cottage cheese or even boiled eggs.

green moong cat

Ingredients for 4 persons) :

– 2 cups boiled moong (whole green gram)
– 2 medium boiled potatoes (pieces)
– 2 medium tomatoes (finely chopped)
– 1 green chilli (finely chopped)
– 2 inches of ginger (grated)
– ½ cup of tofu (in cubes)
– Himalayan pink salt to taste
– 1 teaspoon ground cumin
– ½ teaspoon red chilli powder (optional)
– ½ teaspoon Abana chaat masala (optional)
– Juice of 2 lemons
– 1 cup fresh cilantro and mint leaves


1. Soak a whole cup of moong (green gram) overnight and in the morning, wash it thoroughly and boil it with double the amount of water and with optimum salt and turmeric.

2. You can pressure cook for 1-2 whistles and let the pressure cooker depressurize naturally. You can also cook in an open container with a little more water and cook until the moong beans are tender but not soggy. You can sift extra water and get it back for your soups or curries for lunch.

3. Once cooled, add all the vegetables, green chili, ginger and tofu. I also tried this recipe with pieces of burrata and kalari cheese and the result is simply wonderful.

4. Add all the spices followed by lemon juice and fresh coriander mint leaves.

5. Serve chilled with spiced buttermilk or a sattu drink. You can also accompany it with your morning juice or a bowl of fruit.

Health benefits of green moong dal

Moong beans are rich in nutrients and antioxidants, which may have many health benefits. They may protect against heatstroke, support digestive health, aid weight loss, and reduce “bad” LDL cholesterol, blood pressure, and blood sugar.

Green moong dal is rich in high quality, highly digestible protein and is an excellent source of carbohydrates, vitamins, minerals, fiber and essential fatty acids.

(Shalini Rajani is a millet coach and the founder of Crazy Kadchi. She conducts innovative millet cooking workshops and gluten-free sourdough baking workshops for all age groups.)

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