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Punjabi Dal with Panir Cheese (Panir Sabat Moong) – vegetarian recipe
Stav Kogan

Punjabi Dal with Panir Cheese (Panir Sabat Moong)

A warm, comforting bowl of earthy, high-protein dal made with whole mung beans and panir cheese. This staple from the Punjab region is perfect with rice or fresh flatbreads.
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Prep Time 10 minutes
Cook Time 1 hour 30 minutes
Total Time 6 hours 40 minutes
Servings: 6 serving
Calories: 420
Ingredients Method Nutrition

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.
  • 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.

Method
 

  1. Prep the Beans: Sort and wash the beans.
  2. Place them in a bowl, cover with at least 1½ inches / 4 cm of hot water, and soak for 5 hours or overnight.
  3. Drain well.
  4. Cook the Dal: In a heavy 2–3 quart/liter saucepan, bring 3 cups / 710 ml of water to a boil.
  5. Add the turmeric, cayenne, brown sugar, ginger, and 1 tablespoon / 15 ml (0.5 fl oz) of ghee.
  6. Stir in the drained beans, reduce heat to low, and simmer partially covered for 1–1¼ hours until the beans are butter-soft.
  7. Remove from heat.
  8. Blend 1 cup / 240 ml of the cooked beans and liquid until smooth, then pour this paste back into the pot.
  9. 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.
  10. 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.
  11. 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.
  12. 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.
  13. Garnish and Serve: Pour the dal into a serving dish.
  14. Sprinkle with fresh lemon juice and minced coriander or parsley. For extra richness, drizzle with a little melted ghee.
  15. Arrange lemon wedges and tomato flowers around the edge of the dish and serve hot.
  16. Don't skip the soaking step! It's crucial for ensuring the beans cook evenly and achieve that perfect, tender texture.

Nutrition

Calories: 420kcalCarbohydrates: 22gProtein: 12.5gFat: 18g

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