4.9 from 348 votes
Moong Dal Fry / Split Yellow Lentils Soup - Instant Pot
This Moong Dal Fry features split yellow lentils cooked with cumin seeds, turmeric, and aromatic garlic and onions in an Instant Pot for convenience. The mix of spices and a brief sauté creates a flavorful base before pressure cooking the lentils until tender. Cilantro garnish and optional lemon juice provide brightness to the comforting, protein-rich dal.
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings:
4
Calories:
218 kcal
Course:
Main Course
Cuisine:
Indian
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.
Cup of Yum
Stovetop Method:
- Follow the same steps as above, and pressure cook for 2 whistles. Let the pressure release naturally.
Nutrition Information
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 218
% 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.