Moong Dal Fry / Split Yellow Lentils Soup - Instant Pot
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
15 mins
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Total Time
20 mins
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Servings
4
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Calories
218 kcal
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Course
Main Course
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Cuisine
Indian
Moong Dal Fry / Split Yellow Lentils Soup - Instant Pot
Description
The recipe begins by sautéing cumin seeds and optional asafoetida in ghee or oil, followed by onion and garlic to build depth of flavor. Tomatoes and spices like turmeric, cayenne, and salt are added, then rinsed moong dal and water combine before pressure cooking. This method yields soft lentils with a spiced broth. The dal is garnished with chopped cilantro and can be brightened with lemon juice and garam masala if desired.
This dal fry makes a hearty soup or side dish rich in flavor and gentle on digestion. The stovetop version uses similar steps with traditional pressure cooking. Serving it with rice or flatbreads complements the meal.
Ingredients
- 1 tablespoon ghee or oil
- 1 teaspoon cumin seeds aka Jeera
- 1/8 teaspoon asafoetida optional, skip for gluten-free, aka hing
- 1/2 onion medium, diced
- 4 cloves garlic finely diced
- 1/2 tomato medium, diced
- 1 cup yellow lentils rinsed, split, aka Moong Dal
- 3 cups water
- cilantro chopped, to garnish, leaves
Spices
- 1/4 teaspoon turmeric powder ground, aka Haldi powder
- 1/2 teaspoon cayenne pepper adjust to taste, or red chili powder
- 1 teaspoon salt adjust to taste
Instructions
- Start the instant pot in sauté mode and heat oil in it. Add cumin seeds and asafoetida.
- Once the cumin seeds start to change color, add the onions, garlic and saute for 2 minutes.
- Add tomatoes, turmeric, red chili powder and salt. Stir and saute for 2 minutes.
- Add the washed dal and water. Stir it all up while making sure nothing is stuck to the bottom of the pot. Press Cancel and close the lid with vent in sealing position.
- Change the instant pot setting to manual or pressure cook mode at high pressure for 3 mins. After the instant pot beeps, let the pressure release naturally for 5 minutes, then release the pressure manually (5 minute NPR).
- Garnish with cilantro and stir. Optionally, sprinkle the juice of half a lemon and some garam masala. Moong Dal is ready to be served.
Stovetop Method:
- Follow the same steps as above, and pressure cook for 2 whistles. Let the pressure release naturally.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 218 kcal
% Daily Value*
| Calories | 218kcal | 11% |
| Carbohydrates | 32g | 11% |
| Protein | 13g | 26% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 9mg | 3% |
| Sodium | 602mg | 25% |
| Potassium | 536mg | 11% |
| Fiber | 15g | 60% |
| Sugar | 2g | 4% |
| Vitamin A | 245IU | 5% |
| Vitamin C | 6.2mg | 7% |
| Calcium | 46mg | 5% |
| Iron | 4.1mg | 23% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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