Delight your taste buds with a hearty bowl of homemade Green Moong Dal, a nutritious Indian lentil soup bursting with flavor! Try this Mung Bean Curry recipe for a comforting meal that's vegetarian, healthy, and delicious. Perfect with rice or naan!
Green moong dal or mung bean curry is a highly nutritious, excellent, plant-based protein diet. Making this wholesome moong bean dal in an Instant Pot or pressure cooker is a breeze.
The green moong dal is cooked along with some onion, tomatoes, and some aromatic Indian spices. This hearty, delicious, mung bean curry can be served over some steamed white rice or enjoyed as a soup. This recipe is vegan and gluten-free.
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What Is Green Moong Dal
This is a classic North-Indian style Green Moong Dal, also known as "Sabut Moong Dal" in Hindi. Being a north Indian, I grew up devouring this moong dal.
My mom used to make Moong Dal (green gram without husk), Moong Dal Chilka (green gram with husk), and whole moong dal quite often. They all are supposedly considered to be very healthy.
She also used to make green moong sprouts curry, the preparation of the curry remains the same, instead of whole green moong she used to add moong sprouts. I have shared How To Sprout - Lentils And Beans on my blog.
Green moong dal (Mung Bean curry) takes a little longer to cook as compared to dhuli moong dal (green gram without husk), and therefore I prefer to pressure cook. Also, soaking the mung bean reduces the cooking time.
This Green Moong Dal is my hubby's favorite. I make this quite often, the fact it is so easy to make and tastes delicious, that we end up eating this mung bean curry almost a few times a month.
Just like many other North Indian dal dishes, this green moong dal is made in a very similar fashion. With a few basic ingredients and some basic spices, you can make some wholesome, delicious green moong dal in no time. This mung bean curry pairs well with rice or roti (Indian flatbread).
You may also like these Indian dal recipes: Nav Dhan Dal, Chana Dal [Sindhi Dal Pakwan ], Dal Makhani, Makhani Moong Dal [Green gram without husk], Tidali Dal [Three Lentils], Whole Urad Dal [Whole Black Lentil].
Ingredients For Mung Bean Curry
These ingredients work together to create a flavorful, aromatic, and nutritious Green Moong Dal, making it a popular and comforting dish in Indian cuisine.
Here's a description of the ingredients used in the Mung Bean Curry recipe:
Green Moong Dal (whole): Green moong dal is the star ingredient of this dish. Mung beans, are rich in protein and fiber. When cooked, they become soft and creamy, providing a hearty base for the dal.
Onion: Onions add a savory and slightly sweet flavor to the dal. They are finely chopped and sautéed to provide a flavorful base for the dish.
Tomatoes: Tomatoes bring a tangy and slightly sweet flavor to the dal. They are chopped and cooked until they break down, adding both acidity and color to the dish.
Garlic and Ginger: Garlic and ginger are aromatic ingredients that provide depth of flavor. They are minced and added to the tempering to infuse the dal with their unique tastes.
Green Chilies: Green chilies provide heat and spiciness to the dal. You can adjust the quantity to suit your spice preference, making the dish milder or hotter accordingly.
Turmeric Powder: Turmeric powder adds a warm yellow color and earthy flavor to the dal. It's also known for its health benefits.
Cumin Seeds: These seeds are used for tempering and add a nutty and aromatic flavor to the dish.
Asafoetida (Hing): Asafoetida is used for its unique umami and onion-like flavor. It's often used in Indian cooking as a flavor enhancer.
Spices: These ground spices contribute to the flavor profile of the dish, providing a warm and earthy taste.
Fresh Coriander Leaves: Fresh coriander leaves (cilantro) are used as a garnish. They add a fresh and citrusy flavor, as well as a vibrant green color, to the finished dish.
Lemon Juice (optional): Lemon juice is optional but adds a tangy and refreshing element to the dal, brightening its overall taste.
Oil: Oil is used for sautéing the tempering ingredients and adding richness to the dish.
How To Make Green Moong Dal
Moong dal is very easy to make. The only preparation involved in this recipe is the soaking time. I prefer soaking moong for 3-4 hours or a minimum of 20 minutes. I believe soaking the beans reduces the cooking time and enhances the flavors.
There are a couple of ways you can make this moong dal ( green gram curry ), moong can be boiled first and then simmered into the onion, and tomato gravy or you can make it in one pot, which is what I am going to do today.
I remember my mom always uses a pressure cooker to cook beans. It is so easy and convenient to cook beans in a pressure cooker. I love to cook beans in Instant Pot, set it and forget it! The Instant Pot turns off automatically after the cooking time is up. How convenient!!
Instant Pot Mung Bean 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.
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 Moong Dal
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.
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).
Storage
To store green moong dal, allow it to cool to room temperature, transfer it to an airtight container, and refrigerate for up to 3-4 days.
For longer storage, portion it into airtight freezer containers or bags and freeze for up to 3 months, ensuring proper labeling and sealing.
Tips For Delicious Green Moong Dal
Dry or soaked Green Moong Dal: If I have time, I prefer to soak beans for 3-4 hours before cooking. When I make this unplanned, I soak the beans for at least 20 minutes. The time it takes for prepping the rest of the ingredients.
Cooking Time: The quality of the beans and the water used for cooking also affects the cooking time. Please use timing as a guideline, and adjust the cooking time as needed.
If the beans are soaked for 3-4 hours, pressure cook for 8 minutes. If the beans are soaked for only 20 minutes, pressure cook for 15 minutes.
For Moong Bean Sprouts Curry: This recipe can be made using moong sprouts. If using sprouts, follow the recipe as discussed, for 3 cups of sprouts, add 2 cups of water and pressure cook for 2 minutes. This will allow beans to absorb all the flavors and blend in well.
Dried mango powder: Adds a hint of tanginess to the curry. You can also use some fresh lemon or lime juice instead, works just fine.
Garam Masala: Adds a nice aromatic flavor to this dal. Some recipes also use whole garam masala.
FAQ's
Yes, green moong dal is good for health as it is a rich source of protein, fiber, vitamins, and minerals, making it a nutritious addition to a balanced diet. Its consumption is associated with potential benefits for blood sugar control and digestive health.
Green moong dal, in English, is often referred to as "green mung bean lentils" or simply "mung bean dal."
Green moong dal is beneficial for health as it is a good source of protein, fiber, vitamins, and minerals, supporting muscle development, digestive health, and overall nutrition. It may also help regulate blood sugar levels and promote weight management due to its low glycemic index and high satiety factor.
Yes, green moong dal is relatively easy to digest compared to some other legumes, making it a suitable choice for individuals with sensitive stomachs or digestive issues. Soaking and cooking the dal thoroughly can further enhance its digestibility.
Yes, mung beans should be soaked before cooking to reduce their cooking time and improve their texture. Soaking for at least a few hours or overnight helps soften the beans and makes them easier to cook and digest.
Pairing Suggestions
Wholesome Green Moong dal [Mung Bean Curry]
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
- 2 teaspoon coriander powder
- ½ teaspoon red chili powder, adjust to taste
- ½ teaspoon turmeric powder
- ¼ teaspoon dried mango powder(amchur powder)
- ½ teaspoon garam masala, adjust to taste
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
- 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.
- 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
- Refer to the post for the following:
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- Tips For Delicious Green Moong Dal [Mung Bean Curry]
- FAQ's
Nutrition
Disclaimer
Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
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