Green Moong Dal (Mung Bean Curry)
User Reviews
5
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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
Servings
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Calories
251 kcal
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Course
Main Course, Dinner
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Cuisine
Indian
Green Moong Dal (Mung Bean Curry)
Description
Green Moong Dal (Mung Bean Curry) uses whole mung beans simmered with spices and aromatics to create a mildly spiced, comforting curry. The mustard and cumin seeds along with curry leaves are tempered in oil to form a flavorful base, releasing earthy and nutty notes. The inclusion of ginger and garlic paste imparts warmth, while tomato and turmeric offer a colorful, tangy backdrop. Red chili and coriander powders add depth without overwhelming heat. Cooking in an Instant Pot speeds up the process and softens the beans for a tender but intact texture.
The jaggery lends a subtle sweetness that balances the spices, and finishing with lemon juice brightens the overall flavor. The garnish of fresh cilantro provides an herbal note that complements the curry. This dish pairs well with steamed Basmati rice or Indian breads like roti and paratha, and cooling accompaniments such as cucumber raita can help temper the spices if desired.
Soaking the moong beans before cooking can reduce pressure cook time and improve digestibility. The recipe also allows for adjusting heat by adding green chilies or using alternative chili powders. If jaggery is unavailable, brown sugar or turbinado sugar are suitable substitutes. The curry can also be prepared on the stovetop by simmering until beans are tender.
Ingredients
- 1 tablespoon neutral oil
- ½ teaspoon mustard seeds
- 1 teaspoon cumin seeds
- ⅛ teaspoon asafoetida
- 10 curry leaves
- 1 medium yellow onion diced
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 2 plum tomato diced
- ½ teapsoon Turmeric ground
- 2 teaspoons Kashmiri red chili powder use less if using a spicier chili powder
- 2 teaspoons ground coriander
- 2 teaspoons kosher salt
- ½ teaspoon garam masala
- 1 cup moong beans rinsed and drained, aka mung beans, whole
- 3 cups water
- 1 tablespoon jaggery optional
- ½ lemon juiced
- ¼ cup cilantro chopped
Instructions
- Set the Instant Pot to Saute Mode and heat oil for 2 to 3 minutes.
- Add mustard seeds and once they start to splutter, add cumin seeds and hing. Add curry leaves, onions, ginger, and garlic paste and saute for two minutes.
- Add tomatoes and cook for another minute, mixing well.
- Add turmeric, red chili powder, coriander powder, salt, and garam masala.
- Add moong beans, and water and mix well.
- Close the Instant Pot lid with the pressure release valve to sealing and pressure cook for 15 minutes followed by 10 minute natural pressure release.
- Add jaggery, and lemon juice and mix well.
- Garnish with cilantro and serve hot with steamed Basmati Rice and pickled onions for a delicious gluten-free and vegan meal. You can also serve with roti or paratha and cucumber raita.
Notes
- Soaking mung beans for 3 to 4 hours or overnight cuts cooking time and improves texture.
- For spicier curry, add 1 to 2 chopped green chilies along with ginger and garlic.
- If you lack Kashmiri red chili powder, substitute with smoked or sweet paprika plus a pinch of cayenne pepper.
- Jaggery can be replaced with dark brown sugar or turbinado sugar if unavailable.
- This curry can be made on the stovetop by simmering, covered, for about 30 minutes until beans are tender.
Nutrition Information
Show DetailsNutrition Facts
Serving: 1Servings
Amount Per Serving
Calories 251 kcal
% Daily Value*
| Calories | 251kcal | 13% |
| Carbohydrates | 41g | 14% |
| Protein | 13g | 26% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.01g | 1% |
| Sodium | 1199mg | 50% |
| Potassium | 751mg | 16% |
| Fiber | 10g | 40% |
| Sugar | 8g | 16% |
| Vitamin A | 531IU | 11% |
| Vitamin C | 63mg | 70% |
| Calcium | 109mg | 11% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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