Green Moong Dal Recipe: A Nutritious and Flavorful Delight for Every Meal!
Are you looking for a wholesome, versatile dish that is easy to make and packed with healthy nutrients? This Green Moong Dal Recipe is perfect for a comforting meal on a cold winter night. It is protein-packed, high in fiber, and has an earthy flavor. It is a staple in Indian kitchens and is loved for its numerous health benefits.
I love simple and easy meals for my weeknights. If you are the same, then do try my Dal Tadka Fry, Aloo Gajar Matar. Also, try Sprouts Chaat, which is made using the same green gram curry. It is best enjoyed plain or with Roti/chapati simple Jeera Rice.
This is particularly popular during cold weather but also a staple during weeknights as it is so easy to prepare.
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ABOUT GREEN MOONG DAL & HEALTH BENEFITS
Green Moong Dal, also known as mung beans or green gram, is a small, round legume that is green in color. It is a staple in Indian, Asian, and Middle Eastern cuisine mainly because of its versatility and nutritional benefits. This lentil can be cooked as a whole, split, or sprouted for a healthier option. It can be used as a curry, soup, snack, salad, etc.
HEALTH BENEFITS
- Nutritional: It is protein-rich and high in fiber, among other benefits, so it is an excellent choice for those on a plant-based diet.
- Promotes Digestive Health: As this dal is high in fiber, it aids in digestion and prevents constipation.
- Weight Management: It is low in fat and calories and rich in protein and fiber, which helps control appetite.
- Boosts Heart Health: Rich in potassium and magnesium, green mung beans also helps regulate blood pressure.
- Other: It helps detoxify the body, improves immunity, enhances skin health, and is good for bone health, too.
This recipe is not only delicious but has many health benefits that you should include for a balanced diet!
🥘INGREDIENT NOTES
- Green Moong Dal: I have used whole mung beans or green grams, which are easily available in any Indian store, Amazon, Walmart, etc.
- Ginger, Garlic, and Green Chili: I make a paste of ginger, garlic, and green chili and add it to the recipe.
- Onion: For all my Indian recipes, I use finely chopped red onions.
- Tomatoes: You can use Roma tomatoes. Sometimes I use cherry tomatoes or a can of diced tomatoes for extra color.
- Spices: I used regular Indian spices in the recipe, including red chili powder, garam masala powder, and turmeric powder.
- Oil: You can use olive oil, avocado oil, or ghee. For the vegan option, try not to add ghee.
- Cilantro: Cilantro is used to garnish the dal and brings freshness to the dal.
- Lemon Juice: Add lemon juice to bring a little tangy flavor to the recipe.
- Sliced Garlic: I love extra tempering in my dal, so the tempering of sliced garlic adds extra flavor.
See the recipe card for quantities!
🔪HOW TO MAKE GREEN MOONG DAL RECIPE
Check the recipe card below for the full recipe, but you can refer here for step-by-step photo instructions.
- Step 1: Rinse 1 cup green dal in water 2-3 times to remove impurities.
- Step 2: Soak dal in water for 3-4 hours in a bowl.
- Step 3: Next, make onion-tomato masala by adding oil to a pot. Once hot, add 1 teaspoon of cumin seeds.
- Step 4: Once the cumin seeds splutter, add the chopped onions and cook for 3-4 minutes until they start to turn golden.
5. Step 5 Once the onions are cooked, add the ginger-garlic paste. You can also add ginger-garlic & chili paste or grated ginger-garlic.
6. Step 6: Once onions are golden brown, then add chopped/diced tomatoes for another 2-3 minutes.
7. Step 7: Once the tomatoes turn mushy, the onion-tomato masala is ready, and the oil starts to separate, add the spices (red chili powder, turmeric powder, and a teaspoon of Garam Masala Powder).
Note: You can also add 1 teaspoon coriander powder too.
8. Step 8: Add the soaked dal to the pot.
9. Step 9: Add water and salt, close the lid, and pressure cook for 15 minutes in an Instant Pot or in the stove-top pressure cooker.
10. Step 10: Let all the pressure release naturally, then open the lid and stir the dal.
11. Step 11: Make tempering by adding oil/ghee in a pan. Once oil is hot, add sliced/chopped garlic.
12. Step 12: Once garlic starts to change color, then add Kashmiri Red Chili Powder, Kasuri Methi, and Asoefitida.
Hint: The longer you store the dal, the creamier it will be. Always remember to soak the dal for at least 30 minutes before you make any recipe; that will make it lighter.
💭RECIPE NOTES
- Soaking the Dal: Soak the dal for 3-4 hours for the best flavor. This helps in reducing cooking time, is easy to digest, and cooks evenly.
- Cooking Method: You can cook the dal in an Instant Pot, a stovetop pressure cooker, or a pot. The pressure cooker or Instant Pot reduces the cooking time to 15-30 minutes.
- Consistency: Add or reduce water to achieve your desired consistency. For a soup-like consistency, add more water; for a thick consistency, reduce it.
- Spices: Feel free to add spices to your liking. For a spicy flavor, add more red chili powder.
- Tempering (or Tadka): Tempering elevates the flavor of any dal. Make tempering of ghee, garlic, Kashmiri red chili powder, kasuri methi, and asoefetida.
- Vegetables: you can add more fiber by using fiber-rich vegetables like spinach, carrots, etc.
📖SUBSTITUTIONS & VARIATIONS
- Vegan - you can make the recipe Vegan by using oil instead of ghee.
- Spicy - make it spicy by add red chili powder or green chilis.
- Creamy - making it more creamy by adding coconut milk or cashew cream.
- Kid-friendly - make it kid-friendly by adding less red chili powder and butter.
- Gluten-Free - Make it gluten-free by removing asoefitida.
🍽EQUIPMENT
You can cook the dal in an Instant Pot, a stovetop pressure cooker, or a pot. The pressure cooker or Instant Pot reduces the cooking time to 15-30 minutes.
I have used an Instant Pot in the recipe. If you like using a stovetop pressure cooker, cook at medium heat until you hear 5 whistles, and then let the pressure release naturally.
You can also cook the dal in a pot or a Dutch Oven. Add water to the stovetop pot. Once it starts to boil, cover the pot with a lid and let it cook for 30 minutes at a low temperature.
👪STORAGE
Once the dal is cooled down, store it in the refrigerator for 3-5 days. Just heat it in a pan or in a microwave and enjoy it!
Freezer Instructions
You can store dal in smaller containers and freeze it. When ready to consume, take it out, put it in the refrigerator overnight, and heat it.
WHY THIS RECIPE WORKS?
- It is easy to make and a delicious and wholesome meal.
- Easy to digest and helps in weight management.
- You can customize it to your taste and liking.
- Healthy and contains 20-22 grams of protein in 1 cup of cooked dal.
- You can easily make it vegan or gluten-free.
💭EXPERT TIPS
- Always use fresh mung beans. Older dals take longer to cook and do not taste as good.
- You have healthier & nutritional options; you can make the same recipes by using the sprouted lentils.
- You can add lemon juice and cilantro before serving. Also, Kasuri Methi will provide extra flavor.
- Serve the lentil with roti, jeera rice, or paranthas for a completely balanced meal, along with some salad or pickle.
- You can cook in larger batches and freeze for quick meals on weeknights. Thaw and reheat as needed.
📖FAQ
Yes, soaking the dal for 4-5 hours reduces the cooking time and also enhances the flavor. Washing all the lentils before cooking is always advisable to remove any anti-nutrients present in the lentils or legumes.
Green Moong Beans are also called Whole Moong Beans, Whole Green Moong, or Whole Mung Beans. In Hindi, they are often referred to as sabut moong dal.
Like all legumes, this green moong dal can cause gas and bloating. That's why it is recommended to rinse and soak before cooking; thorough cooking can reduce these effects.
Yes, you can consume green moong daily for a balanced diet as it is rich in fiber and protein. Those on a plant-based diet should include this dal in their diet. However, bring variety to your diet to meet your nutritional needs.
You can use green moong dal in a variety of recipes, including soups & stews, curries, salads, snacks, etc. You can use sprouted moong dal as a salad or in a Buddha bowl; you can use it to make savory pancakes, too.
RELATED RECIPES
Looking for other recipes like this? Try these:
- DAHI BHALLA (DAHI VADA CHAAT)
- SPICED CARROT & LENTIL SOUP
- INDIAN CHICKPEA SALAD
- VEGAN SHAKSHUKA WITH CHICKPEAS
🥗PAIRING
These are my favorite dishes to serve with Green Moong Dal:
Green Moong Dal Recipe
Equipment
Ingredients
- 1 cup Green Moong Dal Rinsed and soaked for at least 30 minutes. Recommended is 3-4 hours.
- 3 cups Water
- 2 tablespoon Oil
- 2 small Onion chopped
- 1 cup Tomatoes chopped
- 1 tablespoon Ginger Garlic Paste
- 1-2 Green Chili
- 1 teaspoon Cumin Seeds
- 1 tablespoon Turmeric Powder
- Red Chilli Powder as per taste
- 1 teaspoon Garam Masala Powder optional
- 1 teaspoon Coriander Powder optional
- Cilantro to garnish
- Lemon Juice as needed
For Tempering (optional)
- 1 teaspoon Cumin Seeds
- 2 cloves Garlic chopped/sliced
- 1-2 Whole Red Chilies
- 1 teaspoon Kashmiri Red Chili Powder or as needed
- 1 pinch Asoefitida (Hing)
- 1 tablespoon Oil or Ghee
Instructions
- Add oil in the pressure cooker. Once hot add cumin seeds and let it splutter.
- Once the cumin seeds splutter, add chopped onions. Cook them for 3-5 minutes until they change the color. (Note: Scroll up to see my Step-by-Step Instructions with images for each step).
- Add ginger garlic paste and green chili and saute for another 1 minute.
- Then add tomatoes to it; once the tomatoes turn mushy and the oil starts to separate, add spices (turmeric powder, red chili powder, garam masala powder, and coriander powder) and cook for 1 more minute.(Note: Scroll up to see my Step-by-Step Instructions with images for each step).
- Add rinsed dal, water, and salt to the pot and close the lid.
- INSTANT POT: Ensure the vent is in the sealing position to maintain pressure. Pressure cook for 20 minutes at a high-pressure level and let the pressure release naturally. STOVE-TOP PRESSURE COOKER: Close the lid and pressure cook at medium temperature for 5-7 whistles. Then, let the pressure release naturally and then open the lid. (Note: Scroll up to see my Step-by-Step Instructions with images for each step).
Tempering
- Add oil in a small Kadai/ wok or a pot. When the oil is hot, add garlic, cumin seeds, and whole red chili. Once garlic starts to change color, add Kasuri Methi, Kashmiri Red Chili Powder, and Asoefitida. Cook for 1 more minute, then pour the tempering on the cooked dal along with cilantro and lemon juice.
Serving
- Serve the prepared dal with Roti, Rice, or Parantha, and enjoy!
Video
Notes
-
- Soaking the Dal: Soak the dal for 3-4 hours for the best flavor. This helps in reducing cooking time, is easy to digest, and cooks evenly.
-
- Cooking Method: You can cook the dal in an Instant Pot, a stovetop pressure cooker, or a pot. The pressure cooker or Instant Pot reduces the cooking time to 15-30 minutes.
-
- Consistency: Add or reduce water to achieve your desired consistency. For a soup-like consistency, add more water; for a thick consistency, reduce it.
-
- Spices: Feel free to add spices to your liking. For a spicy flavor, add more red chili powder.
-
- Tempering (or Tadka): Tempering elevates the flavor of any dal. Make tempering of ghee, garlic, Kashmiri red chili powder, kasuri methi, and asoefetida.
-
- Vegetables: you can add fiber using fiber-rich vegetables like spinach, carrots, etc.
Amit says
This looks so healthy & delicious. I will make this in my next family gathering.