Go Back
–+ servings
Green Moong Dal Recipe Step By Step Instructions

Green Moong Dal Recipe | Sabut Moong Dal

Green moong dal is a healthy protein-rich Punjabi-style dal, perfect for roti & rice. Easy one-pot recipe for pressure cooker or instant pot.
5 from 1 vote

Recipe Info

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6
Category Main Course
Cuisine Indian

Nutrition

Calories: 186kcal | Carbohydrates: 27g | Protein: 9g | Fat: 6g | Fiber: 7g

Equipment

Pressure Cooker
Pressure Cooker
Instant Pot
Instant Pot

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

  1. 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)
    Green Moong Dal Recipe Step By Step Instructions 1
  2. 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)
    Green Moong Dal Recipe Step By Step Instructions 2
  3. Add minced ginger, garlic and green chilies. Sauté for a 1 minute.
    4 Garlic Cloves, 2 Inch Piece of Ginger, 2 Green Chillies
    Green Moong Dal Recipe Step By Step Instructions 3
  4. Add finely chopped onions to the IP or cooker.
    1 Small Onion
    Green Moong Dal Recipe Step By Step Instructions 4
  5. Sauté the onions on medium heat until golden brown.
    Green Moong Dal Recipe Step By Step Instructions 5
  6. Add finely chopped tomatoes to the pot and cook for a few minutes.
    2 Small Tomatoes
    Green Moong Dal Recipe Step By Step Instructions 6
  7. 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
    Green Moong Dal Recipe Step By Step Instructions 7
  8. Cook until the mixture is mushy and releases oil.
    Green Moong Dal Recipe Step By Step Instructions 8
  9. 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.
    Green Moong Dal Recipe Step By Step Instructions 9
  10. 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.
    Green Moong Dal Recipe Step By Step Instructions 10
  11. Then add in chopped coriander leaves to the dal.
    1/4 Cup Coriander Leaves (Cilantro or Dhaniya)
    Green Moong Dal Recipe Step By Step Instructions 11
  12. 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.
    Green Moong Dal Recipe Step By Step Instructions 12

Preparing the tempering

  1. 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)
    Green Moong Dal Recipe Step By Step Instructions 13
  2. 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
    Green Moong Dal Recipe Step By Step Instructions 14
  3. Pour this tempering over the cooked dal for an added burst of flavor.
    Green Moong Dal Recipe Step By Step Instructions 15
  4. Green moong dal is ready. Serve it hot with rice or roti for healthy and delicious meal.
    Green Moong Dal Recipe Step By Step Instructions