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Moong Dal Recipe

Moong Dal is a nutritious Indian dish made from split yellow mung beans, cooked with spices like turmeric and cumin. It's easy to digest and often served with rice or roti, making it a wholesome and protein-rich meal.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course DAL
Cuisine Indian
Servings 4
Calories 600 kcal

Ingredients
  

Ingredients

  • 1 Cup Moong dal (yellow split lentils)
  • 1 tablespoon Ghee or oil
  • 1 teaspoon Cumin seeds
  • 1 teaspoon Ginger, finely chopped
  • 1 Green chili, slit
  • ½ teaspoon Turmeric powder
  • 1 teaspoon Coriander powder
  • ½ teaspoon Garam masala (optional)
  • 1 teaspoon Salt (adjust to taste)
  • 4 Cup Water
  • ½ Cup Chopped tomatoes (optional)
  • Fresh coriander leaves for garnish

Instructions
 

Rinse and Soak

  • First, rinse the moong dal under cold water until the water runs clear. This step is important because it gets rid of extra starch and impurities. If you have time, soak the dal for about 10 minutes. This will help it cook faster and taste better.

Prepare the Base

  • While the dal is soaking, heat some ghee or oil in a large pot over medium heat.
  • Then, add cumin seeds and let them sizzle for about 30 seconds. This makes the spices flavorful.
  • After that, add chopped ginger and green chili, cooking until the ginger is golden brown.

Add Spices and Dal

  • Next, stir in turmeric powder, coriander powder, and salt. Mix everything well so the spices coat the oil and ginger.
  • Then, add the rinsed moong dal to the pot and stir to combine. If you want, you can also add chopped tomatoes for extra flavor.

Cook the Dal

  • Add enough water to cover the dal completely. Bring it to a boil, then reduce the heat to low.
  • Cover the pot and let it simmer for about 20-25 minutes. The dal is ready when it's soft and has absorbed all the flavors.

Finish with Garam Masala

  • At this point, if you like, stir in garam masala for extra flavor. Adjust the seasoning by adding more salt or water if needed. Cook for another 5 minutes to mix everything well.

Garnish and Serve

  • Finally, garnish the moong dal recipe with fresh coriander leaves.

Notes

Meal Prep Tips for Moong Dal 

Cook in Bulk 
    • To make your week easier, cook a large batch of moong dal at once!
    • Store it in portions for easy meals throughout the week. You can also mix and match with rice, roti, or veggies.
Freeze in Portions 
    • Divide the cooked dal into small, freezer-friendly containers.
    • When you’re hungry, just grab a portion and heat it up quickly! It’s a fast and easy way to enjoy homemade dal anytime.
Spice it Up Later 
    • If you want to change things up, add fresh spices or toppings when reheating!
    • You can even add a little extra ghee or cilantro for a fresh, delicious twist.

Nutrition

Nutrition Facts
Moong Dal Recipe
Amount per Serving
Calories
600
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
8
g
Sodium
 
800
mg
35
%
Potassium
 
1200
mg
34
%
Carbohydrates
 
100
g
33
%
Fiber
 
20
g
83
%
Sugar
 
4
g
4
%
Protein
 
30
g
60
%
Vitamin A
 
900
IU
18
%
Vitamin B1
 
0.5
mg
33
%
Vitamin B2
 
0.4
mg
24
%
Vitamin B3
 
5
mg
25
%
Vitamin B5
 
0.5
mg
5
%
Vitamin B6
 
0.5
mg
25
%
Vitamin C
 
20
mg
24
%
Vitamin E
 
2
mg
13
%
Vitamin K
 
6
µg
6
%
Calcium
 
60
mg
6
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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