Green Moong dal (Sabut Moong Dal)

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Green moong dal or green gram curry is a highly nutritious, excellent, plant-based protein diet. Making this wholesome moong dal in an Instant pot or pressure cooker is a breeze.

The green moong is cooked along with some onion, tomatoes, and some aromatic Indian spices. This hearty, delicious, green gram curry can be served over some steamed white rice or enjoyed as a soup. This recipe is vegan and gluten-free.

 

whole moong dal

 

GREEN MOONG DAL [GREEN GRAM CURRY]

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 (Green gram 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 whole moong, reduce the cooking time.

This 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 moong dal 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 moong dal in no time. This moong dal pairs well with rice or roti (Indian flatbread). 

HOW TO MAKE GREEN MOONG DAL [GREEN GRAM CURRY]

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!!

Pic Shown: Green Moong Dal [Green Gram Curry]

 

whole moong dal

 

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

1/2 inch ginger, chopped

2-3 cloves garlic, minced

1 teaspoon cumin seeds (Jeera)

1 bay leaf (Tej Patta)

1/8 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

1/2 teaspoon red chili powder, adjust to taste

1/2 teaspoon turmeric powder

1/4 teaspoon dried mango powder(amchur powder)

1/2 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]

Soak the dried moong for 15-20 minutes.

Chop all the veggies – onion, tomatoes, ginger, garlic, keep it aside.

INSTANT POT GREEN MOONG DAL [GREEN GRAM CURRY]

You will need Instant Pot

Drain and rinse moong, and keep them 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 GREEN MOONG DAL [GREEN GRAM CURRY]

Follow the recipe as discussed. Close the pressure cooker, after the first whistle, reduce the heat to low, and cook for 15 minutes. Let pressure release naturally. The rest of the recipe is the same as Instant pot.

Pic Shown: Green Moong Dal [Green Gram Curry]

 

whole moong dal

 

TIPS FOR DELICIOUS GREEN MOONG DAL [GREEN GRAM CURRY]

DRY OR SOAKED GREEN MOONG – 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 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.

FREQUENTLY ASKED QUESTIONS

CAN I USE MOONG SPROUTS 

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 sprouts to absorb all the flavors and blend in well.

FRESH OR CANNED TOMATOES

I use both fresh and canned tomatoes, depending upon the availability. With canned tomatoes, the sauce turns bright in color. For 2 fresh tomatoes, I use around 1/4 cup of diced canned tomatoes. If using tomato paste, add around 1/2 tablespoon of paste. Tomato paste is quite concentrated, therefore use carefully.

FOR GREEN MOONG SOUP

To have it as a soup, add veggies of your choice, such as carrots, celery, and sweet potatoes along with the lentils and pressure cook it. Once the lentils are pressure cooked, stir in some spinach or kale for extra flavor and nutrients. Enjoy this green moong soup as is or with some crusty bread.

CAN I DOUBLE THIS RECIPE

Yes, you can double this recipe. However, the cooking time remains the same.

HOW TO STORE GREEN MOONG DAL

Green moong dal stays fresh for 3-4 days in the refrigerator. This dal thickens over some time. Add some water to adjust the consistency of the dal.

CAN I FREEZE GREEN MOONG DAL

Yes, you can freeze moong dal for up to a month. Store it in a freezer-safe container.

Thaw the curry overnight in the refrigerator. You can also defrost the curry in the microwave. Re-heat and serve the moong dal. Enjoy!!

HOW TO SERVE GREEN MOONG DAL

Green moong dal goes well with steamed Basmati Rice, roti, or paratha. We prefer moong dal with some roti, some dry dishes such as Bhindi Fry (Okra fry), Arbi Fry (Taro or Colocasia roots), or methi aloo.

Pic Shown: Green Moong Dal [Green Gram Curry]

 

whole moong dal

 

TRIED THIS RECIPE?

Hope you enjoy this Green Moong Dal!! If you give this recipe a try, please rate the recipe by clicking the stars ⭐️ on the recipe card. Leave a comment and share your experience. Thank you ❤️ 

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whole moong dal

Green Moong dal (Sabut Moong Dal)

Jyoti Behrani
Green moong dal (green gram curry), cooked in flavorful onion-tomato gravy using an Instant Pot (pressure cooker) in under 30 minutes.
No ratings yet
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine Indian, North Indian
Servings 4

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
  • 1/2 inch ginger, chopped
  • 2-3 cloves garlic, minced
  • 1 teaspoon cumin seeds (Jeera)
  • 1 bay leaf (Tej Patta)
  • 1/8 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]

  • Soak the dried moong for 15-20 minutes.
  • Chop all the veggies – onion, tomatoes, ginger, garlic, keep it aside.

INSTANT POT GREEN MOONG DAL [GREEN GRAM CURRY]

  • You will need Instant Pot
  • Drain and rinse moong, and keep them 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 GREEN MOONG DAL [GREEN GRAM CURRY]

  • Follow the recipe as discussed. Close the pressure cooker, after the first whistle, reduce the heat to low, and cook for 15 minutes. Let pressure release naturally. The rest of the recipe is the same as Instant pot.

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 [Green Gram Curry]
    • Frequently Asked Questions

Disclaimer

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

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KEYWORD

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