Green Moong Dal is a healthy Indian dish made from split green gram lentils. The lentils are cooked with spices, onions, tomatoes, and sometimes spinach or other vegetables. It’s seasoned with cumin, turmeric, and garam masala, resulting in a flavorful and nutritious meal. Often served with rice or roti, it’s a great source of protein and fiber.
First, rinse the green moong dal under cold water until the water runs clear. Then, soak it in water for at least 2 hours. This makes the dal cook faster and helps it soften evenly.
Tip: If you’re in a hurry, you can skip soaking, but it will take longer to cook.
Cooking the Dal:
Next, drain the soaked dal. For the quickest cooking, use a pressure cooker.
Add the dal and 3 cups of water, then cook for 2-3 whistles. If you’re using an open pot, add 4 cups of water and let it simmer for 25-30 minutes.
Preparing the Tempering
Sauteing the Base:
Next, add the chopped onions and sauté them until they turn golden brown. This step is important because it creates the flavor base.
Adding Aromatics:
Once the onions are golden, add ginger-garlic paste and green chilies. Sauté for a minute until the raw smell goes away. After that, add the chopped tomatoes and cook until they’re soft.
Finally, mix in turmeric powder, coriander powder, and salt, stirring well. Cook until the tomatoes blend into the mixture.
Combining the Dal with the Tempering
Mixing:
Add the cooked green moong dal to the onion-tomato mixture. In either case, mix everything together so that the flavors meld well.
After that, add more water if you prefer a thinner consistency. In general, 1 cup of water should be enough.
Simmering:
Simmer the dal for 10 minutes on low heat so that all the flavors develop fully. Another key point here is to stir occasionally to prevent sticking. To explain, simmering enhances the richness of the dish.
Final Touches
Seasoning:
Adjust the seasoning if needed. In addition, you can sprinkle garam masala at this stage for an extra layer of flavor.
Garnishing and Serving:
At last, garnish with fresh coriander leaves and a dash of lemon juice. Serve hot with steamed rice or roti. In the meantime, prepare a side dish like papad or pickle to complement the dal.
Notes
Variations:
1. Moong Dal with Spinach (Moong Dal Palak) First, try adding spinach (palak) to your moong dal! This variation not only makes the dal extra green but also boosts its iron and vitamin content. It’s a great way to sneak in some leafy greens!2. Moong Dal with Vegetables Next, you can add some crunchy vegetables like carrots, peas, or even bottle gourd (lauki) for a more hearty, colorful dal. This makes your meal even more nutritious and filling! 3. Moong Dal with Coconut Want to switch it up? Try adding coconut! You can use coconut milk or grated coconut for a creamy, aromatic twist that brings a South Indian flavor to your dal. It’s rich and comforting! 4. Moong Dal with Rice Finally, for a complete meal, serve your moong dal with rice. This combination gives you both protein from the dal and carbohydrates from the rice, making it the perfect balance for a healthy, filling meal!
Pro-Tips
1. Achieving the Right Texture First, focus on cooking your dal to the perfect consistency. It should be soft and creamy, with a slightly soup-like texture. If you prefer a thicker dal, simply let it simmer for a bit longer. On the other hand, for a soupier version, add extra water as needed.2.Balancing Flavors If the dal tastes a bit bland, don’t worry! Try adding a pinch of salt or a bit more spice, like cumin or coriander powder. You can also squeeze in some fresh lemon juice to brighten the flavors and make it pop! 3. Adjusting Spice Levels Want to adjust the spice? If your dal is too spicy, add a small amount of yogurt or coconut milk. These will mellow it out and balance the heat perfectly!4.Garnishing Tips Finally, garnish your dal with fresh cilantro, a swirl of cream, a squeeze of lemon, or even a dash of garam masala. These small touches will elevate the flavor and make your dal look even more appetizing!
Nutrition
Nutrition Facts
Green Moong Dal Recipe
Amount per Serving
Calories
580
% Daily Value*
Fat
10
g
15
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Sodium
600
mg
26
%
Potassium
1200
mg
34
%
Carbohydrates
100
g
33
%
Fiber
20
g
83
%
Sugar
6
g
7
%
Protein
30
g
60
%
Vitamin A
1200
IU
24
%
Vitamin B1
0.5
mg
33
%
Vitamin B2
0.3
mg
18
%
Vitamin B3
2
mg
10
%
Vitamin B5
0.5
mg
5
%
Vitamin B6
0.4
mg
20
%
Vitamin C
25
mg
30
%
Vitamin E
-1
mg
-7
%
Vitamin K
6
µg
6
%
Calcium
80
mg
8
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.