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–+ servings
whole moong dal

Wholesome Green Moong dal [Mung Bean Curry]

Jyoti Behrani
Delight your taste buds with a hearty bowl of homemade Moong Bean Dal, a nutritious Indian lentil soup bursting with flavor! Try this Moong Bean Dal recipe for a comforting meal that's vegetarian, healthy, and delicious. Perfect with rice or naan!
5 from 1 vote
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Indian, North Indian
Servings 4
Calories 247 kcal

Equipment

Ingredients
 
 

INGREDIENTS FOR GREEN MOONG DAL [GREEN GRAM CURRY]

  • 1 cup dried whole moong ( green gram )
  • 2 cups water for pressure cooking; plus as needed
  • 1 medium onion, chopped
  • 2 medium tomatoes, chopped
  • 1-2 green chili, chopped; adjust to taste
  • ½ inch ginger, chopped
  • 2-3 cloves garlic, minced
  • 1 teaspoon cumin seeds (Jeera)
  • 1 bay leaf (Tej Patta)
  • ⅛ teaspoon asafoetida (hing)
  • 1 tablespoon ghee or oil ( For vegan use oil )
  • Freshly squeezed lemon juice, adjust to taste
  • salt to taste

DRY SPICES

FOR GARNISH

  • A handful of fresh cilantro, chopped
  • 1 lemon, cut into wedges

Instructions
 

PREP FOR GREEN MOONG DAL [GREEN GRAM CURRY]

  • Rinse the moong dal thoroughly under running water until the water runs clear. Soak the dal in enough water for about 30 minutes. Drain and set aside.

INSTANT POT GREEN MOONG DAL [GREEN GRAM CURRY]

  • Turn on Instant Pot to SAUTE (more). When it displays “HOT”, add oil.
  • Add cumin seeds, asafetida, bay leaf, and chopped onions. Sauté for 2-3 minutes, or until onions are translucent.
  • Add chopped garlic, and sauté for 30 seconds.
  • Add chopped tomatoes, ginger, and green chili. Dry spices – coriander powder, red chili powder, turmeric powder, dried mango powder. Sauté for 2-3 minutes, or until tomatoes are soft.
    Note: Add garam masala after pressure cooking the beans.
  • Add moong, water, and salt to taste. Close the lid with a vent in the sealing position.
  • Turn ON Instant Pot to PRESSURE COOK (high) for 15 minutes. Let pressure release naturally, around 10 minutes. After 10 minutes, release the remaining pressure manually.
  • Open the Instant pot, and check if the moong is soft and cooked. If required, add a few minutes of pressure cooking.
  • Add garam masala, and lemon juice to taste, and mix well.
  • Garnish with some fresh coriander. Serve hot with some steamed rice or roti.

STOVETOP PRESSURE COOKER GREEN MOONG DAL [GREEN GRAM CURRY]

  • In a pressure cooker, heat the oil or ghee over medium heat. Add the cumin seeds.
  • When they start to splutter, add the asafoetida (if using) and chopped onions. Sauté until the onions turn translucent.
  • Add the minced garlic, ginger, and green chilies. Sauté for a couple of minutes until fragrant.
  • Add the chopped tomatoes and cook until they become soft and the oil starts to separate. Add the ground coriander, turmeric powder, red chili powder, and a pinch of salt. Stir well.
  • Add the soaked and drained moong dal along with water, and salt to taste. Pressure cook for about 3-4 whistles or until the dal is soft and mushy. You can also cook it in a regular pot, but it will take longer.
  • Adjust the consistency by adding more water if needed.
  • Taste and adjust the salt. If desired, squeeze in the juice of one lemon for a tangy kick.
  • Garnish with fresh coriander leaves just before serving.
  • Serve your Moong Bean Dal hot with steamed rice or Indian bread (such as naan or roti).

Notes

  1. For Moong Sprouts: Drain and rinse 3 cups of sprouts. Add sprouts to the pressure cooker, along with 2 cups of water. Pressure cook for 2 minutes, followed by natural pressure release.
  2. For Soaked Moong: Soak beans for 3-4 hours. Drain and rinse beans well, and add them to the pressure cooker, along with 2 cups of water. Pressure cook for 8 minutes. Followed by natural pressure release
  3. Refer to the post for the following: 
    • Tips For Delicious Green Moong Dal [Mung Bean Curry]
    • FAQ's

Nutrition

Nutrition Facts
Wholesome Green Moong dal [Mung Bean Curry]
Amount per Serving
Calories
247
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
0.5
g
Monounsaturated Fat
 
1
g
Cholesterol
 
10
mg
3
%
Sodium
 
55
mg
2
%
Potassium
 
874
mg
25
%
Carbohydrates
 
40
g
13
%
Fiber
 
11
g
46
%
Sugar
 
7
g
8
%
Protein
 
14
g
28
%
Vitamin A
 
653
IU
13
%
Vitamin C
 
15
mg
18
%
Calcium
 
97
mg
10
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.

Disclaimer

Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

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