Green Moong Dal
A wholesome and comforting North Indian curry made with whole green gram lentils. This protein-packed dal is simply spiced and pairs perfectly with hot rotis or steamed rice for a nourishing everyday meal.
For 4 servings
Rinse the whole green moong dal under running water until the water runs clear. Soak the dal in 3-4 cups of fresh water for at least 30 minutes to an hour. This helps in faster cooking and better digestion. Drain the soaking water completely before cooking.
Transfer the soaked and drained dal to a pressure cooker. Add 4 cups of water, turmeric powder, and 1 teaspoon of salt. Stir well. Secure the lid and pressure cook on medium heat for 4-5 whistles (about 15-20 minutes). Allow the pressure to release naturally.
While the dal is cooking, prepare the tempering (tadka). Heat ghee in a separate pan or kadai over medium heat. Once hot, add the cumin seeds and hing. Let them sizzle for about 30 seconds until fragrant.
Add the finely chopped onion and sauté for 5-6 minutes until it becomes soft and translucent. Then, add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Stir in the finely chopped tomatoes. Cook for 4-5 minutes, stirring occasionally, until the tomatoes turn soft and mushy, and you see oil separating from the masala at the edges.
Add the spice powders: red chili powder and coriander powder, along with the remaining 1/4 teaspoon of salt. Mix well and cook for one minute, allowing the spices to bloom.
Once the pressure has released from the cooker, open the lid. The dal should be soft and cooked through. Gently mash some of the dal against the side of the cooker with a ladle to create a creamier consistency. Pour the prepared tempering into the cooked dal and stir to combine.
Bring the dal to a gentle simmer over low-medium heat and let it cook for 3-5 minutes for the flavors to meld together. If the dal seems too thick, add a splash of hot water to reach your desired consistency. Turn off the heat.
Finally, stir in the garam masala and fresh lemon juice. Garnish with freshly chopped coriander leaves. Serve hot with steamed rice, jeera rice, or roti.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the dal is highly recommended as it reduces cooking time and makes it easier to digest.
- 2For a creamier texture, you can mash a portion of the cooked dal before adding the tempering.
- 3Always add lemon juice and garam masala at the end to preserve their fresh aroma and flavor.
- 4For a richer, restaurant-style flavor, use ghee for the tempering instead of oil.
- 5This dal thickens as it cools. Add a splash of hot water when reheating to adjust the consistency.
- 6For a variation, you can add finely chopped spinach to the dal in the last 5 minutes of simmering for extra nutrition.
Adapt it for your goals.
Sattvic (No Onion/Garlic)
To make a no onion, no garlic version, simply skip the onion and ginger-garlic paste. You can add a pinch more hing and some grated ginger for flavor.
Creamier DalCreamier Dal
For a richer and creamier dal, stir in 2 tablespoons of heavy cream or full-fat coconut milk at the end, just before turning off the heat.
Dhaba StyleDhaba Style
Prepare a second tempering (tadka) by heating 1 tablespoon of ghee, adding 1/4 teaspoon of red chili powder (kashmiri for color), and pouring it over the dal just before serving.
With VegetablesWith Vegetables
Add 1/2 cup of chopped vegetables like carrots, bottle gourd (lauki), or spinach along with the dal in the pressure cooker for a one-pot meal.
Why this is on our healthy list.
Rich in Plant-Based Protein
Whole green moong is an excellent source of protein, which is essential for building and repairing tissues, muscle growth, and overall body function.
High in Dietary Fiber
The high fiber content aids in digestion, promotes regular bowel movements, and helps maintain a healthy gut. It also contributes to a feeling of fullness, which can aid in weight management.
Supports Heart Health
Rich in potassium and low in sodium, this dal can help regulate blood pressure. The fiber content also helps in lowering bad cholesterol levels, contributing to a healthier cardiovascular system.
Packed with Nutrients
Green Moong Dal is a good source of essential micronutrients, including iron, magnesium, potassium, and various B vitamins, which are vital for energy production and overall well-being.
Frequently asked questions
One serving of Green Moong Dal (approximately 1 cup or 350g) contains around 260-290 calories, depending on the amount of ghee used. It's a balanced dish providing complex carbohydrates, protein, and healthy fats.