Green Moong Dal (Mung Bean Curry)
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
4
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Calories
245 kcal
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Course
Main Course
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Cuisine
Indian
Green Moong Dal (Mung Bean Curry)
Description
Green Moong Dal (Mung Bean Curry) features whole green gram lentils simmered in a spiced base of sautéed cumin seeds, onion, garlic, ginger, tomatoes, and a blend of turmeric, coriander, red chili, and garam masala. Cooking under pressure ensures tender lentils with a consistency that holds shape yet is soft.
The flavor combines mellow earthiness from the lentils with the aroma of tempered spices and a subtle heat from chili, balanced by the acidity of lime juice added at the end. Fresh cilantro garnish enhances the dish’s brightness.
This dal is typically served with rice or flatbread as part of a meal. It can be adjusted for spice levels by omitting green chili and red chili powder. The recipe can be doubled without altering cooking time and is suitable for vegans using ghee or oil for tempering.
Notes mention that soaking the lentils is optional but reduces cooking time. A prepared curry sauce can be used as a shortcut by adjusting spices accordingly. Various types of green chili peppers can be used depending on preferred heat level.
Ingredients
- 1 cup Green gram lentils whole, rinsed (1 cup = 250 ml, aka Green Moong Dal
- 1 tablespoon ghee or oil
- 1 teaspoon cumin seeds aka Jeera
- 1 green chili pepper chopped (optional)
- 1/2 tablespoon ginger grated or paste
- 1/2 tablespoon garlic minced or paste
- 1 cup onion diced
- 1 cup tomato chopped
- 3 cup water
- 1 tablespoon lime juice
- cilantro to garnish
Spices
- 1/4 teaspoon turmeric powder ground, aka Haldi powder
- 1 teaspoon coriander powder dhaniya powder
- 1/2 teaspoon red chili powder I used Kashmiri red chili powder, Mirchi powder
- 1/2 teaspoon garam masala
- 1 teaspoon salt
Instructions
Instant Pot Method
- Start the instant pot in SAUTE mode and heat oil in it. Add cumin seeds, green chili and saute for 30 seconds.
- Add onions, ginger and garlic. Saute for 3 minutes.
- Add chopped tomato, spices and stir.
- Add lentils and water. Stir well. Press CANCEL and close the instant pot lid with vent in sealing position.
- Press MANUAL or Pressure Cook mode for 15 minutes. When the instant pot beeps, let the pressure release naturally (NPR).
- Open the lid and add lime juice and cilantro. Stir and green moong dal is ready to be served.
Stovetop Pressure Cooker Method
- Heat oil in the pressure cooker on medium-high flame. Add cumin seeds, green chili and saute for 30 seconds.
- Add onions, ginger and garlic. Saute for 3 minute.
- Add chopped tomato, spices and stir.
- Add lentils and water. Stir well.
- Cover the lid, turn the heat on high flame and pressure cook it until your hear two whistles. Now reduce the flame to medium and pressure cook it for another 8 minutes. Let the pressure release naturally.
- Open the lid and add lime juice and cilantro. Stir and green moong dal is ready to be served.
Notes
- Reduce heat by skipping green chili and red chili powder if a milder flavor is desired.
- Soaking the dal for 3-4 hours shortens cooking time to about 12 minutes under pressure.
- This recipe doubles easily with no change in cooking duration.
- For a vegan version, use oil instead of ghee in the tempering step.
- Prepared curry sauces like Bhuna Masala can substitute for fresh aromatics and spices; adjust amounts to taste.
- Use fresh Thai, Birdeye, or Serrano chilies for the green chili component; adjust quantity to preference.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 245 kcal
% Daily Value*
| Serving | 339g | |
| Calories | 245kcal | 12% |
| Carbohydrates | 40g | 13% |
| Protein | 13g | 26% |
| Fat | 5g | 8% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 10mg | 3% |
| Sodium | 644mg | 27% |
| Potassium | 822mg | 17% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
| Vitamin A | 454IU | 9% |
| Vitamin C | 14mg | 16% |
| Calcium | 95mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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