About this green moong dal recipe
Green moong dal or sabut moong dal, is a traditional Indian dish made from whole green gram (sabut hari moong), cooked in a spicy onion tomato masala. This nutritious dal is a staple in many Indian households, particularly in Punjabi cuisine and is the perfect choice for a healthy and wholesome lunch or dinner.
Recipe highlights –
- Nutritious, high in protein and fiber
- Traditional Punjabi-style, North Indian dal recipe
- Easy one-pot preparation
- Detailed instructions for pressure cooker, instant pot and stove top
- Flavorful, comforting and wholesome
I have given the recipe that I use to make sabut moong dal everytime. It is very simple and convenient recipe where you can make the onion-tomato masala and dal together in an instant pot, pressure cooker or on stovetop. I have included cooking instructions for all 3 methods. This dal can be served with roti or rice and is perfect for an easy, healthy and nutritious meal.
Green moong dal nutrition
Green Moong Dal is a highly nutritious lentil and an excellent source of plant-based protein, dietary fiber. It also provides essential vitamins and minerals, including iron, magnesium, folate, potassium, vitamin B6, and zinc.
One serving (1 cup cooked) of green moong beans provides approximately 150 calories, 14g of protein, 25g of carbohydrates, 7g of dietary fiber and 1g of fat.
Green Moong Dal is among the healthiest dals, offering numerous health benefits. Its high protein content is ideal for vegetarians and vegans. And its fiber content aids digestion and maintains stable blood sugar levels due to its low glycemic index.
The antioxidants in green moong dal help reduce inflammation and protect against chronic diseases. Its nutrient density supports overall health and cardiovascular function by lowering cholesterol and improving blood pressure.
Note – It is recommended to soak green moong dal for 30 minutes to 1 hour prior to cooking. This helps to improve digestibility and enhance nutrient absorption by removing anti-nutrients like phytic acid.
Main ingredients for green moong dal
You will need the following main ingredients for making sabut moong dal –
- Green moong dal – Also known as green gram or sabut moong dal. These are the whole green lentils with skin on. Rinse the dal thoroughly at least 3-4 times before use. Soaking the lentils is optional but recommended for faster cooking, specially if cooking on stovetop.
- Onions and tomatoes – Finely chopped onions and tomatoes are sauteed in oil to create a rich flavorful base for the dal.
- Ginger, garlic and green Chilies – Freshly minced ginger, garlic and green chillies add a burst of flavor and spice.
- Spices – I have added cumin seeds, asafetida (heeng), red chili powder, turmeric powder and coriander powder for flavoring the green moong dal. You can also add whole spices like bay leaves (tej patta), cloves (laung), mustard seeds (rai) and curry leaves for some variation in flavors.
- Ghee – I have cooked the dal in oil first, but added a tempering of ghee, cumin seeds, heeng and red chilli powder at the end. While this is optional, it imparts a really delicious smoky flavor to the dal.
Cooking instructions
These are the basic steps for making green moong dal in pressure cooker, instant pot and on stove top (the detailed step-by-step recipe with pictures is in a later section) –
1. Pressure cooker method
- Preparation – Soaking the dal is optional if cooking in a pressure cooker. However you can soak it to improve digestibility. I soaked it for around 15-20 minutes in hot water while I was preparing the onion tomato masala.
- Making the onion-tomato masala – Cook the onion tomato masala directly in the pressure cooker, on medium heat as per the recipe below.
- Cooking the dal – Add the green moong dal to the pressure cooker along with 3 cups of water. Close the lid and cook on high heat till you get one whistle. Then turn the heat to low and cook for 6 minutes. Allow the pressure to release naturally.
2. Instant Pot Method
- Preparation – Same as pressure cooker, its optional to soak the if using an instant pot, but can be done to make it easier to digest. You can put it in hot water and soak it for 15-20 minutes while you are cooking the masala for the dal.
- Making the onion-tomato masala – Start your instant pot in the saute mode and cook the onion tomato masala as per the recipe given below.
- Cooking the dal – Add the green moong dal to the instant pot along with 3 cups of water. Position the vent to sealing, set the IP to manual mode and pressure cook on high for 12 minutes. Allow the pressure to release naturally.
3. Stove Top Method
- Preparation – Soak the dal for 2-4 hours to reduce the cooking time. If you have less time, you can bring water to a boil and pour it on the dal, then let cover and let it soak for 30 mins to an hour for a quick soak.
- Making the onion-tomato masala – Cook the onion tomato masala directly in the pot, on medium heat. Recipe below.
- Cooking the dal – Add the soaked green moong dal to the masala. Add 4 to 4.5 cups of water to the pot and bring the mixture to a boil on high heat. Then cover with a lid, reduce to low-medium heat and simmer until the dal is cooked and tender, about 45 minutes to 1 hour.
Serving suggestions
Green moong dal is a versatile dish that pairs well with various accompaniments for a satisfying meal. You can serve it with steamed basmati rice or jeera rice for a classic combination, or enjoy it with Indian breads like roti, chapati, or naan.
Add a side of spicy Indian pickles and a dollop of plain yogurt or raita to balance the flavors. For a refreshing side, pair it with kachumber salad or simply some sliced onions.
For a nutrient-packed meal, serve it alongside simple vegetable stir-fries or sautéed greens like spinach or kale. Add some crunch with papad (crispy lentil wafers) or try it with cooked quinoa or millets for a healthier twist.
If you want to reheat sabut moong dal for the next day, you can make a fresh tempering of ghee and cumin seeds to rejuvenate the dal. Garnish with fresh cilantro or a squeeze of lemon juice to enhance the flavors.
To make green moong dal at home follow the detailed step by step recipe with pictures posted below.
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Green Moong Dal Recipe | Sabut Moong Dal
Recipe Info
Nutrition
Equipment
Ingredients For Green Moong Dal Recipe | Sabut Moong Dal
For cooking the dal
- 1 Cup Sabut Hari Moong Dal (Whole Green Lentils)
- 1 Small Onion
- 2 Small Tomatoes
- 2 Inch Piece of Ginger
- 4 Garlic Cloves
- 2 Green Chillies
- 1 Teaspoon Cumin Seeds (Jeera)
- 1/8 Teaspoon Heeng (Asafoetida)
- 1 Teaspoon Coriander Powder (Dhaniya Powder)
- 1/2 Teaspoon Turmeric Powder (Haldi)
- 1/2 Teaspoon Red Chilli Powder
- 1/4 Teaspoon Garam Masala
- 1 Teaspoon Salt or to taste
- 1/4 Cup Coriander Leaves (Cilantro or Dhaniya)
- 1 Tablespoon Cooking Oil
For the tempering
- 1 Tablespoon Ghee
- 1/2 Teaspoon Cumin Seeds (Jeera)
- 1/8 Teaspoon Heeng (Asafoetida)
- 1/2 Teaspoon Red Chilli Powder Kashmiri or Degi Mirch
Step By Step Instructions for Green Moong Dal Recipe | Sabut Moong Dal
Cooking the dal
- Rinse the green moong dal thoroughly.Soak the dal for 2-4 hours if cooking on stovetop to reduce cooking time. Soaking is optional for instant pot and pressure cooker, but can be done to improve the digestibility of the dal.I generally just let the dal soak in hot water for 15-20 minutes while I am making the onion-tomato masala.1 Cup Sabut Hari Moong Dal (Whole Green Lentils)
- If using instant pot, set it to saute mode. In a pot or pressure cooker, heat oil or ghee. Add cumin seeds and let them splutter. Add a pinch of asafetida (heeng).1/8 Teaspoon Heeng (Asafoetida), 1 Tablespoon Cooking Oil, 1 Teaspoon Cumin Seeds (Jeera)
- Add minced ginger, garlic and green chilies. Sauté for a 1 minute.4 Garlic Cloves, 2 Inch Piece of Ginger, 2 Green Chillies
- Add finely chopped onions to the IP or cooker.1 Small Onion
- Sauté the onions on medium heat until golden brown.
- Add finely chopped tomatoes to the pot and cook for a few minutes.2 Small Tomatoes
- Then add coriander powder, turmeric powder (haldi), red chilli powder, garam masala and salt.1 Teaspoon Coriander Powder (Dhaniya Powder), 1/2 Teaspoon Turmeric Powder (Haldi), 1/2 Teaspoon Red Chilli Powder, 1/4 Teaspoon Garam Masala, 1 Teaspoon Salt
- Cook until the mixture is mushy and releases oil.
- For a pressure cooker or instant pot – Add in 3 to 3.5 cups of water depending on how liquidy you like your dal. I added 3 cups. You can adjust the amount of liquid in the dal later too.For cooking on stove top – Add 4 to 4.5 cups of water.
- For a pressure cooker – Close the lid and cook on high till you get 1 whistle. Then cook on low heat for an additional 6 mins. Let the steam release naturally before opening the pressure cooker.For instant pot – Close the lid and position the steam release vent to sealing. Pressure cook the green moong dal on high for 12 minutes. Allow the pressure to release naturally for 10 mins and then release it manually.For stove top – Bring the mixture to a boil on high heat. Then cover with a lid and cook on medium heat till the dal is cooked, for around 45 mins to 1 hour.
- Then add in chopped coriander leaves to the dal.1/4 Cup Coriander Leaves (Cilantro or Dhaniya)
- Adjust the consistency of the dal as per your liking. I like the dal to have a thick creamy consistency. You can adjust add some more water to make it thinner, or simmer it for a few minutes to reduce the liquid.
Preparing the tempering
- This is an optional step, but brings a really nice smoky flavor to the dal. In a small pan, heat some ghee. Add some cumin seeds and let them splutter for a few seconds. Then add a pinch of asafetida (heeng).1 Tablespoon Ghee, 1/2 Teaspoon Cumin Seeds (Jeera), 1/8 Teaspoon Heeng (Asafoetida)
- Add Kashmiri red chili powder and cook for a few seconds. You can also add finely chopped garlic to the tempering if you like.1/2 Teaspoon Red Chilli Powder
- Pour this tempering over the cooked dal for an added burst of flavor.
- Green moong dal is ready. Serve it hot with rice or roti for healthy and delicious meal.
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