Green Moong Dal Recipe
Green Moong Dal (also called Sabut Moong Dal) is a hearty and wholesome lentil dish made using whole green gram. Packed with plant-based protein, fiber, and essential nutrients, this dal is not only healthy but also incredibly delicious. With simple ingredients and easy preparation, it makes for a perfect everyday meal—especially when paired with rice or roti.
Why You’ll Love This Recipe
- Highly nutritious – Great source of protein and iron.
- Easy to digest – Lighter than many other dals.
- Flavorful – Spiced just right, with a comforting taste.
- Customizable – Make it soupy or thick, depending on your preference.
Ingredients
For Pressure Cooking the Dal:
- 1 cup whole green moong dal (green gram)
- 3 cups water
- ½ tsp turmeric powder
- Salt to taste
For Tempering:
- 1 tbsp ghee or oil
- 1 tsp cumin seeds
- 1 onion, finely chopped
- 1-2 green chilies, slit (optional)
- 1 tsp grated ginger
- 2-3 garlic cloves, minced
- 1 tomato, finely chopped
- ½ tsp red chili powder
- ½ tsp garam masala
- Fresh coriander leaves, chopped (for garnish)
Instructions
1. Soak and Cook the Dal
- Rinse the green moong dal thoroughly and soak it in water for 4-6 hours or overnight. This helps reduce cooking time and aids digestion.
- Drain the water, add the dal to a pressure cooker along with 3 cups water, turmeric, and salt.
- Pressure cook for 4-5 whistles or until the dal is soft but still holds shape.
2. Prepare the Tempering
- In a pan, heat ghee or oil. Add cumin seeds and let them splutter.
- Add chopped onions and sauté until golden brown.
- Stir in green chilies, ginger, and garlic. Cook until the raw smell disappears.
- Add chopped tomatoes and cook until they soften and become pulpy.
- Mix in red chili powder and garam masala. Sauté for a minute.
3. Combine and Simmer
- Add the cooked dal to the pan. Mix well.
- Adjust consistency by adding water if needed. Simmer for 5-7 minutes to let the flavors blend.
- Taste and adjust salt or spices as needed.
4. Garnish and Serve
- Garnish with chopped coriander leaves.
- Serve hot with steamed rice, jeera rice, or rotis.
Tips & Variations
- For a richer flavor, add a dash of lemon juice or a dollop of ghee before serving.
- Want it spicier? Add a pinch of crushed black pepper or more green chilies.
- No pressure cooker? You can cook the soaked dal in a pot; it will just take longer.
- Make it a one-pot dish by doing the tempering first in a pressure cooker, then adding dal and water to cook.
Health Benefits of Green Moong Dal
- Promotes weight loss due to its high fiber and protein content.
- Supports heart health and lowers cholesterol.
- Excellent for diabetics as it has a low glycemic index.
- Easily digestible, making it great for kids and elderly people.
Green Moong Dal is a delicious and healthy dish that deserves a regular spot in your meal rotation. It’s comforting, flavorful, and nourishing—a true representation of simple Indian home cooking.
Try it out and let us know how you liked it! 🌿🍲
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