Punjabi dal with panir cheese (panir sabat moong) is country cooking at its richest — whole mung beans simmered until tender, then finished with cubes of fresh panir, brown sugar, and garam masala. A cumin and asafetida tarka in a generous pour of ghee makes it unmistakably Punjabi. This is dal that eats like a main course.
There’s nothing quite like a warm, comforting bowl of dal on a chilly day. This earthy, high-protein bean dish, a staple in the Punjab region, is the perfect main attraction for a cozy lunch. Its rich, deep flavors are incredibly satisfying. While it pairs beautifully with fluffy rice, I find it’s absolutely divine scooped up with hot, fresh flatbreads like a simple whole wheat roti or a tangy sourdough naan. To create a truly memorable meal, serve it alongside a stunning Whole Cauliflower Crowned with Creamy Avocado and a simple green salad.
Ingredients
• Dal soaking time: 5 hours or overnightPreparation time: 10 minutesCooking time: 1¼–1½ hoursServes: about 6
• 1 cup / 195 g (6.9 oz) whole mung, aduki or urad beans
• 3 cups / 710 ml water
• 1 teaspoon / 5 ml (0.2 fl oz) turmeric
• ¼–½ teaspoon / 1–2 ml (0.1 fl oz) cayenne pepper or paprika
• ½ tablespoon / 7 ml (0.2 fl oz) brown sugar
• 1½ teaspoons / 7 ml (0.2 fl oz) fresh ginger root, scraped and finely minced
• 6 tablespoons / 90 ml (3 fl oz) ghee, or a mixture of vegetable oil and unsalted butter
• 6 ounces / 170 g (6 oz) fresh panir cheese, cut into ⅓-inch / 1 cm cubes
• ½ teaspoon / 2 ml (0.1 fl oz) cumin seeds
• ¼–½ teaspoon / 1–2 ml (0.1 fl oz) yellow asafetida powder (hing)
• 1 teaspoon / 5 ml (0.2 fl oz) garam masala
• 2 medium firm ripe tomatoes, diced
• 3 tablespoons / 45 ml (1.5 fl oz) plain yogurt or sour cream
• 2 teaspoons / 10 ml (0.3 fl oz) salt
• 1 teaspoon / 5 ml (0.2 fl oz) fresh lemon juice
• 3 tablespoons / 45 ml (1.5 fl oz) fresh coriander or parsley, minced
• For Garnish: 6 lemon or lime wedges and 6 tomato flowers
• Note: This amount applies only to yellow Cobra brand. Reduce any other asafetida by three-fourths.
Instructions
1. Prep the Beans: Sort and wash the beans. Place them in a bowl, cover with at least 1½ inches / 4 cm of hot water, and soak for 5 hours or overnight. Drain well.
2. Cook the Dal: In a heavy 2–3 quart/liter saucepan, bring 3 cups / 710 ml of water to a boil. Add the turmeric, cayenne, brown sugar, ginger, and 1 tablespoon / 15 ml (0.5 fl oz) of ghee. Stir in the drained beans, reduce heat to low, and simmer partially covered for 1–1¼ hours until the beans are butter-soft. Remove from heat. Blend 1 cup / 240 ml of the cooked beans and liquid until smooth, then pour this paste back into the pot.
3. Fry the Panir: Heat the remaining 5 tablespoons / 75 ml (2.5 fl oz) of ghee in a wok or frying pan over medium heat. Add the panir cubes and stir-fry for about 5 minutes, turning constantly until golden brown and crisp on all sides. Use a slotted spoon to transfer the fried panir into the cooked dal.
4. Make the Tarka (Tempering): In the same pan, fry the cumin seeds until they turn brown. Quickly toss in the asafetida and garam masala, then immediately add the diced tomatoes. Cook until the tomatoes form a thick, moist paste that separates from the ghee. Scrape this flavourful mixture into the dal, then gently stir in the yogurt and salt.
5. Garnish and Serve: Pour the dal into a serving dish. Sprinkle with fresh lemon juice and minced coriander or parsley. For extra richness, drizzle with a little melted ghee. Arrange lemon wedges and tomato flowers around the edge of the dish and serve hot.
Nutritional Information
• Nutritional Highlights
• High in Protein: Packed with plant-based protein from both the beans and the panir cheese, making it a hearty and satisfying main course.
• Rich in Fiber: The whole beans provide an excellent source of dietary fiber, which is great for digestive health.
• Source of Iron: Mung beans are a good source of iron, essential for energy and focus.
Pro Tips
• Don’t skip the soaking step! It’s crucial for ensuring the beans cook evenly and achieve that perfect, tender texture.
• For extra crispy panir, pat the cubes completely dry with a paper towel before adding them to the hot ghee.
• The tarka (tempering) happens fast. Have your tomatoes ready to go as soon as you add the powdered spices to prevent them from burning.
• To make this dish vegan, swap ghee for coconut oil, use a plant-based yogurt, and substitute the panir with firm tofu.
FAQ
Q: Is this Punjabi dal a good source of vegetarian protein
A: Yes, this dal is an excellent source of vegetarian protein. It combines protein-rich whole beans (like mung or urad) with panir cheese, creating a hearty and nutritionally complete main course that will keep you full and satisfied.
Q: How can I make this dal recipe vegan
A: To make this recipe completely vegan, simply swap the ghee for coconut oil or another vegetable oil, use a plant-based yogurt (like coconut or soy), and substitute the panir with firm tofu. Pat the tofu dry and fry it just like the panir for a delicious, crispy texture.
Q: Can I make this dal ahead and how should I store it
A: Absolutely! This dal tastes even better the next day as the flavors meld. Store it in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop, adding a splash of water if it has thickened too much. For best results, add the fresh coriander and lemon juice just before serving.
Q: What if I can’t find whole mung beans or asafetida
A: You can easily substitute the whole mung beans with whole brown or red lentils, though cooking times may vary slightly. If you don’t have asafetida (hing), you can omit it. The dish will still be delicious, but asafetida adds a unique savory, onion-like flavor that is characteristic of many Indian dishes.
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Punjabi Dal with Panir Cheese (Panir Sabat Moong)
Ingredients
Method
- Prep the Beans: Sort and wash the beans.
- Place them in a bowl, cover with at least 1½ inches / 4 cm of hot water, and soak for 5 hours or overnight.
- Drain well.
- Cook the Dal: In a heavy 2–3 quart/liter saucepan, bring 3 cups / 710 ml of water to a boil.
- Add the turmeric, cayenne, brown sugar, ginger, and 1 tablespoon / 15 ml (0.5 fl oz) of ghee.
- Stir in the drained beans, reduce heat to low, and simmer partially covered for 1–1¼ hours until the beans are butter-soft.
- Remove from heat.
- Blend 1 cup / 240 ml of the cooked beans and liquid until smooth, then pour this paste back into the pot.
- Fry the Panir: Heat the remaining 5 tablespoons / 75 ml (2.5 fl oz) of ghee in a wok or frying pan over medium heat.
- Add the panir cubes and stir-fry for about 5 minutes, turning constantly until golden brown and crisp on all sides. Use a slotted spoon to transfer the fried panir into the cooked dal.
- Make the Tarka (Tempering): In the same pan, fry the cumin seeds until they turn brown. Quickly toss in the asafetida and garam masala, then immediately add the diced tomatoes.
- Cook until the tomatoes form a thick, moist paste that separates from the ghee. Scrape this flavourful mixture into the dal, then gently stir in the yogurt and salt.
- Garnish and Serve: Pour the dal into a serving dish.
- Sprinkle with fresh lemon juice and minced coriander or parsley. For extra richness, drizzle with a little melted ghee.
- Arrange lemon wedges and tomato flowers around the edge of the dish and serve hot.
- Don't skip the soaking step! It's crucial for ensuring the beans cook evenly and achieve that perfect, tender texture.
