Green Moong Dal Recipe
Looking for a wholesome and versatile dish that is easy to pack and is packed with healthy nutrients. The Green Moong Dal recipe is the perfect solution for your next comforting meal.
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Equipment
Instant Pot
Kadai
cutting board
Ingredients
- 1 cup Green Moong Dal Rinsed and soaked for at least 30 minutes. Recommended is 3-4 hours.
- 3 cups Water
- 2 tablespoon Oil
- 2 small Onion chopped
- 1 cup Tomatoes chopped
- 1 tablespoon Ginger Garlic Paste
- 1-2 Green Chili
- 1 teaspoon Cumin Seeds
- 1 tablespoon Turmeric Powder
- Red Chilli Powder as per taste
- 1 teaspoon Garam Masala Powder optional
- 1 teaspoon Coriander Powder optional
- Cilantro to garnish
- Lemon Juice as needed
For Tempering (optional)
- 1 teaspoon Cumin Seeds
- 2 cloves Garlic chopped/sliced
- 1-2 Whole Red Chilies
- 1 teaspoon Kashmiri Red Chili Powder or as needed
- 1 pinch Asoefitida (Hing)
- 1 tablespoon Oil or Ghee
Instructions
- Add oil in the pressure cooker. Once hot add cumin seeds and let it splutter.
- Once the cumin seeds splutter, add chopped onions. Cook them for 3-5 minutes until they change the color. (Note: Scroll up to see my Step-by-Step Instructions with images for each step).
- Add ginger garlic paste and green chili and saute for another 1 minute.
- Then add tomatoes to it; once the tomatoes turn mushy and the oil starts to separate, add spices (turmeric powder, red chili powder, garam masala powder, and coriander powder) and cook for 1 more minute.(Note: Scroll up to see my Step-by-Step Instructions with images for each step).
- Add rinsed dal, water, and salt to the pot and close the lid.
- INSTANT POT: Ensure the vent is in the sealing position to maintain pressure. Pressure cook for 20 minutes at a high-pressure level and let the pressure release naturally. STOVE-TOP PRESSURE COOKER: Close the lid and pressure cook at medium temperature for 5-7 whistles. Then, let the pressure release naturally and then open the lid. (Note: Scroll up to see my Step-by-Step Instructions with images for each step).
Tempering
- Add oil in a small Kadai/ wok or a pot. When the oil is hot, add garlic, cumin seeds, and whole red chili. Once garlic starts to change color, add Kasuri Methi, Kashmiri Red Chili Powder, and Asoefitida. Cook for 1 more minute, then pour the tempering on the cooked dal along with cilantro and lemon juice.
Serving
- Serve the prepared dal with Roti, Rice, or Parantha, and enjoy!
Video
Nutrition Facts
Green Moong Dal Recipe
Serving Size
5 Servings
Amount per Serving
Calories
95
Calories from Fat 81
% Daily Value*
Fat
9
g
14
%
Saturated Fat
1
g
6
%
Trans Fat
0.03
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
6
g
Sodium
42
mg
2
%
Potassium
130
mg
4
%
Carbohydrates
4
g
1
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
1
g
2
%
Vitamin A
259
IU
5
%
Vitamin C
6
mg
7
%
Calcium
22
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
-
- Soaking the Dal: Soak the dal for 3-4 hours for the best flavor. This helps in reducing cooking time, is easy to digest, and cooks evenly.
-
- Cooking Method: You can cook the dal in an Instant Pot, a stovetop pressure cooker, or a pot. The pressure cooker or Instant Pot reduces the cooking time to 15-30 minutes.
-
- Consistency: Add or reduce water to achieve your desired consistency. For a soup-like consistency, add more water; for a thick consistency, reduce it.
-
- Spices: Feel free to add spices to your liking. For a spicy flavor, add more red chili powder.
-
- Tempering (or Tadka): Tempering elevates the flavor of any dal. Make tempering of ghee, garlic, Kashmiri red chili powder, kasuri methi, and asoefetida.
-
- Vegetables: you can add fiber using fiber-rich vegetables like spinach, carrots, etc.
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