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Red Moong Dal Curry

A heart, healthy vegan dal curry, jam packed with Authentic Indian flavour and texture.

Prep Time
25 mins
Cook Time
25 mins
Total Time
55 mins
Servings: 8
Calories: 168 kcal
Course: Side Dish , Main Course
Cuisine: Indian

Ingredients

For the moong bean cooking
  • 1½ cups Chori Dal (Whole Red Moong Beans/Red Mung Beans/Adzuki Beans)
  • 1 tsp salt
  • ½ tsp Turmeric
  • 5 cups water
For the Tadka
  • 2 tbsp vegetable oil
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 onion (diced)
  • 1 tsp garlic (minced)
  • 1 tsp ginger (minced)
  • 2 tomatoes (pureed)(or 1 cup crushed tomatoes)
  • 1 tsp garam masala
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • ½ tsp black pepper
  • ½ cup cilantro (chopped)

Instructions

    Cup of Yum
  1. Soak the moong beans in cold water for 20 minutes then drain and rinse.
  2. Add the beans to the Instant Potm sprinkle over the salt & turmeric and then pour in 5 cups water. Pop on the lid and cook on high pressure for 20 minutes - release pressure and set aside.REGULAR COOKING: Add the same ingredients to pan, cover and simmer gently for 60 minutes. Remove from heat and set aside.
  3. While the beans are cooking heat the oil in a large pan and when hot, add the mustard seeds, followed by the cumin seeds. Let them sizzle briefly before adding the onion. Fry for 2-3 minjutes until the onion begins to soften. Add the garlic and ginger and stir fry for another 1 minute.Add the pureed tomato, garam masala, cumin powder and coriander powder and stir well. Let this cook for 2-3 minutes until it has thickened. You can stop at this stage to wait for the beans to finish cooking.When they're cooked, pour in the moong beans and its cooking liquid and stir well to combine everything. Bring to a simmer and let it cook gently for 10 minutes until it has turned thick, but still creamy. Not too thick... add a little water it it gets a bit thick. (see video for a guide to consistency).Stir in the fresh cilantro and that's it! You're good to eat!

Notes

  • Alt Cooking Methods
  • Ingredient Substitutions
  • Serving suggestions
  • Storage & reheating.
  • This recipe gives both Instant Pot and regular stove-top methods. Both have exactly the same flavour.
  • If you can't get hold of red moong dal, then substitute with regular green mung/moong beans which can be easier to find.
  • I like to serve my curry with lots of fluffy basmati rice or Indian breads like roti, paratha, chapati or naan. 
  • I've also enjoyed this moong dal curry immensely, dolloped over a jacket potato.
  • Fridge: Store leftovers in the fridge for 5-6 days in a sealed container. Reheat in the microwave or in a pan until piping hot.
  • Freezer: Moong Dal Curry will stay fresh in the freezer for 3+ months. Freeze in single portions unsealed containers and reheat from frozen for 6-8 minutes or until piping hot. Alternatively, defrost thoroughly and reheat in a pan until piping hot.

Nutrition Information

Calories 168kcal (8%) Carbohydrates 27g (9%) Protein 8g (16%) Fat 4g (6%) Saturated Fat 3g (15%) Sodium 304mg (13%) Potassium 571mg (16%) Fiber 6g (24%) Sugar 1g (2%) Vitamin A 324IU (6%) Vitamin C 6mg (7%) Calcium 41mg (4%) Iron 2mg (11%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 168

% Daily Value*

Calories 168kcal 8%
Carbohydrates 27g 9%
Protein 8g 16%
Fat 4g 6%
Saturated Fat 3g 15%
Sodium 304mg 13%
Potassium 571mg 12%
Fiber 6g 24%
Sugar 1g 2%
Vitamin A 324IU 6%
Vitamin C 6mg 7%
Calcium 41mg 4%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.