Sabut Moong Dal (Creamy Green Mung beans)
User Reviews
5
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
4
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Calories
182 kcal
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Course
Main Course
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Cuisine
Indian
Sabut Moong Dal (Creamy Green Mung beans)
Description
This Sabut Moong Dal recipe features soaked green mung beans gently simmered with onion, garlic, green chili, and fragrant spices like garam masala, black pepper, and cayenne chili powder. Using coconut milk as the cooking liquid lends a creamy consistency and subtle sweetness that balances the heat and earthiness of the mung beans. The dish is pressure-cooked to soften the beans thoroughly, allowing the flavors to meld into a rich, stew-like preparation.
The dal’s texture is creamy with some whole beans remaining, and the spice blend offers warmth without overpowering the natural bean flavor. The sauté step with onions and garlic builds a savory base, while green chili adds mild heat. Tomato puree introduces acidity and depth.
This dal can be served as a nourishing main or side dish alongside rice or flatbreads. Its creamy, spiced character fits well in meals that benefit from comforting lentil dishes. Garnishes like cilantro and a squeeze of lemon or lime brighten the flavors before serving.
The recipe provides cooking alternatives such as stove-top preparation and substitutions for coconut milk to accommodate dietary needs. It also suggests measures to prevent burning in pressure cookers, ways to omit onion and garlic for different diets, and other lentils’ cook times if substituted. These adaptations support ease of preparation and personalization.
Ingredients
- 3/4 cup green mung beans soaked for at least two hours, aka sabut moong
- 1 teaspoon neutral cooking oil or use a few tablespoons water to sauté, generic cooking oil
- 1/2 cup onion chopped
- 2 cloves garlic finely chopped
- 1 green chili finely chopped, hot
- 1-2 teaspoons garam masala or berbere or Madras curry powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne chili powder You can use more if you'd like more heat, or Indian red chili powder
- 1/4 cup tomato puree or 2 fresh tomatoes pureed
- 14 oz coconut milk or use cashew milk or water, can, full-fat
- 1 cup water (use 1 1/2 cup if your instant pot is prone to burn error)
- 1/2 teaspoon salt
- cilantro for garnish
- lemon juice
- lime juice
- red pepper flakes
Instructions
- Wash and soak your moong beans if you haven't already then drain and set aside.
- Turn the Instant Pot on Saute mode at high and add the oil. Once the oil is hot add the onion, garlic, green chili, and a good pinch of salt and cook until the onion is golden, 3 to 5 minutes. Stir occasionally. Also deglaze occasionally if needed by adding a 1-2 teaspoons of water.
- Once golden, add in the spices and mix well. Cook for another 15 seconds. Then add in the tomato puree, drained moong beans, water, coconut milk, and salt, and stir to mix in.
- (If using fresh tomato puree, add just the tomato puree after adding the spices and cook for 2 to 3 minutes until it comes to a good boil then add in the moong beans, coconut milk, and water and mix in.)
- Mix really well to pick up any stuck bits, and switch off Saute mode. Close the lid and pressure cook for 35 minutes or bean mode for 35 minutes. I like to use the bean mode because sometimes the beans are pretty old and they take a much longer time to cook on regular pressure cook mode. (For less soft beans, pressure cook 20 mins.)
- Let the pressure release naturally then open the lid, stir and mash some of the moong beans using a spatula, mashing them on the sides of the inner pot. Taste and adjust salt and flavor. If the dal is too thick, you can add in some more water and mix in while the dal is still hot. Remove the dal from the instant pot and garnish with cilantro and lemon juice and serve with rice, quinoa, naan, or flat bread.
Notes
- On stove top, cook soaked dal with additional water, partially covered, stirring occasionally and mashing some beans to desired consistency.
- Substitute coconut milk with other non-dairy milks and add non-dairy yogurt for creaminess if desired.
- To make oil-free, sauté with water and add extra water to prevent sticking and burning.
- Replace onion and garlic with zucchini and fenugreek leaves or seeds for an alternative aromatic base.
- Adjust cooking times when using other lentils as substitutions, noting each type’s pressure cooking duration.
- Add extra water if your pressure cooker tends to burn the dal to avoid error.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 182 kcal
% Daily Value*
| Calories | 182kcal | 9% |
| Carbohydrates | 31g | 10% |
| Protein | 10g | 20% |
| Fat | 17g | 26% |
| Saturated Fat | 6g | 30% |
| Sodium | 341mg | 14% |
| Potassium | 553mg | 12% |
| Fiber | 8g | 32% |
| Sugar | 6g | 12% |
| Vitamin A | 165IU | 3% |
| Vitamin C | 6mg | 7% |
| Calcium | 95mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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