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4.9 from 348 votes

Moong Dal Fry / Split Yellow Lentils Soup - Instant Pot

Moong Dal Tadka or Split Yellow Lentils Soup made in instant pot or stovetop pressure cooker. A simple yet flavorful yellow dal tempered with cumin, garlic and spices. This is a mild everyday lentil enjoyed with rice.

Prep Time
5 mins
Cook Time
5 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 (Jeera)
  • 1/8 teaspoon asafoetida (hing) optional, skip for gluten-free
  • 1/2 onion medium, diced
  • 4 cloves garlic finely diced
  • 1/2 tomato medium, diced
  • 1 cup Split Yellow Lentils (Moong Dal) rinsed
  • 3 cups water
  • cilantro leaves chopped, to garnish
Spices
  • 1/4 teaspoon Ground Turmeric (Haldi powder)
  • 1/2 teaspoon Cayenne or Red chili powder adjust to taste
  • 1 teaspoon salt adjust to taste

Instructions

    Cup of Yum
  1. Start the instant pot in sauté mode and heat oil in it. Add cumin seeds and asafoetida. 
  2. Once the cumin seeds start to change color, add the onions, garlic and saute for 2 minutes. 
  3. Add tomatoes, turmeric, red chili powder and salt. Stir and saute for 2 minutes. 
  4. 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.
  5. 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).
  6. 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:
  1. 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 (15%) 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: 4Serving

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.