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Green Moong Dal (Mung Bean Curry)
4.9 from 549 votes

Green Moong Dal (Mung Bean Curry)

Green Moong Dal is a lentil curry made from whole green gram lentils cooked with aromatics such as cumin, ginger, garlic, and optional green chili for heat. The dal is pressure cooked until tender and finished with lime juice and cilantro for fresh brightness. The dish has a comforting texture and mild spice, suitable for a vegan meal component.

Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Servings: 4
Calories: 245 kcal
Course: Main Course
Cuisine: Indian

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
    Cup of Yum
  1. Start the instant pot in SAUTE mode and heat oil in it. Add cumin seeds, green chili and saute for 30 seconds.
  2. Add onions, ginger and garlic. Saute for 3 minutes. 
  3. Add chopped tomato, spices and stir. 
  4. Add lentils and water. Stir well. Press CANCEL and close the instant pot lid with vent in sealing position.
  5. Press MANUAL or Pressure Cook mode for 15 minutes. When the instant pot beeps, let the pressure release naturally (NPR).
  6. Open the lid and add lime juice and cilantro. Stir and green moong dal is ready to be served.  
Stovetop Pressure Cooker Method
  1. Heat oil in the pressure cooker on medium-high flame. Add cumin seeds, green chili and saute for 30 seconds.
  2. Add onions, ginger and garlic. Saute for 3 minute. 
  3. Add chopped tomato, spices and stir. 
  4. Add lentils and water. Stir well. 
  5. 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. 
  6. 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 245

% 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.