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    Home » Recipes » Course & Meal Type » Lentils & Beans Recipes

    Posted on: Nov 10, 2022 · This post may contain affiliate links ·

    Green Moong Dal (Sabut Moong Dal)

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    Green Moong Dal also known as Green Gram or Mung Beans is high in antioxidants and one of the healthiest dals. This dal is made with ginger, garlic, tomatoes, onions, and Indian spices.

    Green Moong Dal (Sabut Moong Dal)

    What is Green Moong Dal?

    Green Moong Dal also known as Sabut Moong Dal, Green Gram Curry, Mung Beans Curry, Green Gram Dal, or Hare Mung Dal is a healthy and delicious dal.

    The Mung Beans are first cooked in an Instant Pot or you can use a pressure cooker. In a separate pot, cook the ginger, garlic, onions, and tomatoes - this is your masala paste. Add the cooked lentils to the masala along with water and spices, and enjoy with rice.

    Is Green Moong Dal healthy?

    Yes, Green Moong Dal Curry also known as Mung Beans is super healthy. Here are some benefits of green gram:

    • ideal for weight loss because it is loaded with high-quality protein and fiber. This type of dal keeps you fuller for longer.
    • good for your digestive health.
    • has a low glycemic index so it doesn't spike your blood sugar levels making it ideal for diabetics.
    • mung beans are high in antioxidants.

    Ingredients for Green Moong Dal

    Green Moong Dal / Mung Lentils - I used whole green moong lentils.

    Water - You'll need water for soaking and cooking the lentils.

    Avocado Oil - you'll need to cook the spices down.

    Ghee - you will need ghee for tempering, you can also use oil instead.

    Ginger, Garlic, and Green Chilies - chop the ginger and garlic. Slit the green chilies.

    Sliced Garlic - you will need sliced garlic for tempering.

    Onions - I love using chopped red onions.

    Spices - Hing (asafoetida), Kashmiri Red Chili Powder, Turmeric Powder, Coriander Powder, Salt, Garam Masala, Amchur (mango powder).

    Whole Spices - Cumin Seeds, Ajwain (carom seeds), Black Cardamom.

    Fresh Cilantro - chopped cilantro leaves.

    Lemon Juice - just a squeeze of lemon juice.

    Green Moong Dal (Sabut Moong Dal)

    How to make Green Moong Dal

    Soak & Pressure Cook Sabut Moong Dal

    1. Wash and rinse 1 ½ cups of green moong dal well. Then soak the sabut moong dal in enough water for 5 hours. I generally soak the dal in 4 times the water amount.

    2. Then drain the dal. Wash and rinse it well. Add the dal to the Instant Pot along with 4 cups of water. Add salt and turmeric powder. Stir.

    3. Cook on High Pressure for 18 minutes. Let the lentils naturally release. While the dal pressure cooks, you can move on to the next section and chop your veggies.

    4. Once done, this is what you should have. Perfectly cooked dal.

    Pressure Cook Sabut Moong Dal

    Cook Sabut Moong Dal

    1. Chop onions, tomatoes, ginger, and garlic. Slit green chilies in half.

    2. Heat up a pot on medium heat, then add oil. Once the oil is hot, add cumin seeds, ajwain (carom seeds), hing (asafoetida), turmeric powder, and black cardamom. Saute for a minute.

    3. Then add ginger, garlic, and green chilies. Saute for 1-2 minutes.

    4. Add onions and season with salt. Cook for around 5 minutes until the onions are translucent and golden brown.

    Cook Sabut Moong Dal

    5. Add tomatoes and season with salt.

    6. Stir.

    7. Cover and cook the onion tomato masala on low-medium heat for 6-7 minutes until you have a paste-like consistency.

    8. Now add your powdered spices - red chili powder and coriander powder. Also, add a ¼ cup of water to prevent the spices from burning.

    Cook Sabut Moong Dal

    9. Stir and cook for a minute.

    10. Now add your cooked dal. Note, there won't be much liquid in here since the lentils will soak up the water.

    11. Also add 1 cup of water. Stir. Adjust salt as needed.

    12. Cover and cook on low-medium heat for 10 minutes.

    Cook Sabut Moong Dal

    13. This is what you should have. Turn off the stove.

    Cooked Sabut Moong Dal

    Prepare the Takda (tempering)

    1. Add ghee (or oil if you prefer) to a small tadka pan. Heat up the ghee.

    2. Add sliced garlic and Kashmiri red chili powder. Cook for about 2 minutes until you can smell the aroma of the garlic.

    3. Pour tadka over dal. Stir.

    4. Now add amchur powder (mango powder) and garam masala. Stir.

    5. Add fresh cilantro.

    6. Also add a squeeze of lemon juice. Stir.

    Dal Tadka Sabut Moong Dal

    7. Let the dal sit for 15 minutes before serving. Enjoy with hot rice. It's heaven in a bowl.

    Green Moong Dal (Sabut Moong Dal)

    Tips on Making Creamy Green Moong Dal

    In order to get that creamy consistency when making Green Moong Dal, you will need to:

    1. Soak the sabut moong dal for at least 5 hours in lots of water.
    2. Pressure cook the dal with the least amount of water so the consistency is not water.
    3. Finish off with a ghee tadka - but you can always use oil instead of ghee and your consistency should be just fine.

    Substitutions

    For a vegan option - simply replace ghee with avocado oil.

    For a gluten-free option - replace hing (asafoetida) with gluten-free hing.

    Serving Suggestions

    • White Basmati Rice - Mung Beans Curry tastes best with white basmati rice.
    • Brown Rice / Quinoa - for a healthier option, you can use brown rice or quinoa.
    • Roti / Sabzi - To complete a typical Indian meal, Sabut Moong Dal can be served as an accompaniment with roti and sabzi.

    Storage

    Generally speaking, dal can be stored in the fridge in a pyrex glass container for up to 3-4 days.

    If I make a lot of dal, I sometimes freeze it in a pyrex glass container and use it within a month or two. It lasts for a while and it tastes great.

    Top Tip

    • Make sure you soak the green moong dal for a minimum of 5 hours for the best results.
    • Pressure-cook the green moong dal with just enough water.

    FAQ

    1. Is this recipe vegan?

    No. For a vegan option, simply replace the ghee tadka with avocado oil.

    2. Is this recipe gluten-free?

    No. For a 100% gluten-free option, you need to use a gluten-free hing (asafoetida). Every other ingredient in this recipe is gluten-free.

    3. Can I soak the Green Moong Dal longer than 5 hours?

    Sure. You can soak it for 5 hours or even overnight.

    4. What are some other names for Green Moong Dal?

    Green moong dal is also known as Sabut Moong Dal. Sabut means whole. Its English name is Green Gram or Mung Beans.

    5. Is Green Moong Dal healthy?

    Sabut Moong Dal is one of the healthiest dals you can eat. It's filled with nutrition, protein-packed, and fiber.

    Green Moong Dal (Sabut Moong Dal)

    More Lentil Recipes!

    • Dal Makhani
    • Masoor Dal
    • Green Moong Dal Khichdi
    • Tomato Dal / Tomato Pappu
    • Spinach Dal Fry
    • Instant Pot Toor Dal Tadka

    Pin & Enjoy!

    Green Moong Dal (Sabut Moong Dal)

    Green Moong Dal

    Vegetarian, Vegan option, Gluten-free option
    Green Moong Dal also known as Green Gram or Mung Beans is high in antioxidants and one of the healthiest dals. This dal is made with ginger, garlic, tomatoes, onions, and Indian spices.
    5 from 3 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: Indian
    Servings: 4 servings
    Prep Time: 20 minutes
    Cook Time: 30 minutes
    Total Time: 50 minutes
    Calories: 408kcal
    Author: Nisha

    Equipment

    • Instant Pot
    • Tadka Pot

    Ingredients

    for pressure cooking dal

    • 1 ½ cups green moong dal (mung beans), washed, rinsed & soaked
    • 4 cups water
    • ½ teaspoon turmeric powder
    • 1 teaspoon salt

    for cooking dal & spices

    • 2 tablespoon avocado oil
    • 1 black cardamom, moti elachi
    • 1 teaspoon cumin seeds
    • ½ teaspoon carom seeds, ajwain
    • ⅛ teaspoon hing, asafoetida
    • ½ teaspoon turmeric powder
    • 1 inch ginger, chopped
    • 4 cloves garlic, chopped
    • 2 green chilies, slit
    • 1 large onion, chopped
    • 2 plum tomatoes, chopped
    • 2 teaspoon coriander powder
    • ½ teaspoon red chili powder
    • add cooked dal
    • 1 cup of water
    • 1 teaspoon garam masala
    • 1 teaspoon amchur, mango powder
    • ¼ cup fresh cilantro, more if needed
    • squeeze of fresh lemon juice

    for tadka (tempering)

    • 1 tablespoon ghee
    • 3 cloves garlic, sliced
    • ½ teaspoon Kashmiri red chili powder

    Instructions

    Soak & Pressure Cook Dal

    • Wash and rinse 1 ½ cups of green moong dal well. Then soak whole green moong dal (sabut moong dal) in enough water for 5 hours. I generally soak the dal in 4 times the water amount.
    • Then drain the dal. Wash and rinse it well. Add the dal to the Instant Pot along with 4 cups of water. Add salt and turmeric powder. Stir.
    • Cook on High Pressure for 18 minutes. Let the green moong dal naturally release. While the dal pressure cooks, you can move on to the next section and chop your veggies.
    • Once done, this is what you should have. Perfectly cooked dal.

    Cook Dal

    • Chop onions, tomatoes, ginger, and garlic. Slit green chilies in half.
    • Heat up a pot on medium heat, then add oil. Once the oil is hot, add cumin seeds, ajwain (carom seeds), hing (asafoetida), turmeric powder, and black cardamom. Saute for a minute.
    • Then add ginger, garlic, and green chilies. Saute for 1-2 minutes.
    • Add onions and season with salt. Cook for around 5 minutes until the onions are translucent and golden brown.
    • Add tomatoes and season with salt.
    • Stir.
    • Cover and cook the onion tomato masala on low-medium heat for 6-7 minutes until you have a paste-like consistency.
    • Now add your powdered spices - red chili powder and coriander powder. Also, add a ¼ cup of water to prevent the spices from burning.
    • Stir and cook for a minute.
    • Now add your green moong dal. Note, there won't be much liquid in here since the lentils will soak up the water.
    • Also add 1 cup of water. Stir. Adjust salt as needed.
    • Cover and cook on low-medium heat for 10 minutes.
    • This is what you should have. Turn off the stove.
    • Prepare the Takda (tempering)
    • Add ghee (or oil if you prefer) to a small tadka pan. Heat up the ghee.
    • Add sliced garlic and Kashmiri red chili powder. Cook for about 2 minutes until you can smell the aroma of the garlic.
    • Pour tadka over dal. Stir.
    • Now add amchur powder (mango powder) and garam masala. Stir.
    • Add fresh cilantro.
    • Also add a squeeze of lemon juice. Stir.
    • Let the dal sit for 15 minutes before serving. Enjoy with hot rice. It's heaven in a bowl.

    Notes

    1. For a vegan option - in the tadka (tempering), substitute avocado oil for ghee.
    2. For a gluten-free option - substitute hing (asafoetida) with gluten-free hing.

    Nutrition

    Calories: 408kcalCarbohydrates: 58gProtein: 20gFat: 12gSaturated Fat: 3gCholesterol: 10mgSodium: 693mgPotassium: 1150mgFiber: 15gSugar: 8gVitamin A: 563IUVitamin C: 15mgCalcium: 139mgIron: 6mg
    Keyword Dal, Green Moong Dal, Sabut Moong Dal
    Tried this recipe?Mention @honeywhatscooking or tag #honeywhatscooking!

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      Recipe Rating




    1. Tanya says

      November 15, 2022 at 3:12 pm

      5 stars
      Delicious, everyone loved it. I have tried so many recipes from Nisha's instagram and have never been disappointed. This piping hot dal on a cold winter night is the best meal ever.

      Reply
      • honeywhatscooking says

        November 15, 2022 at 5:32 pm

        OMG Tanya. Thanks for your sweet comment. I agree this dal hits the spot, especially on a cold winter night. IT's soo comforting and healthy! Double win! 🙂

        Reply
    2. Apoorva Kutumbe says

      January 06, 2023 at 12:31 pm

      5 stars
      I love this recipe so much that I've made it almost every other week since you posted it! My husband and I enjoy moong and moth a lot and I've tried making this same recipe even with moth beans while reducing the water content and it tastes great. Thanks for this amazing recipe Nisha, it is a part of our meal rotation now for the winters.

      Reply

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    Hi, I'm Nisha! I'm a foodie who is passionate about healthy-ish living and mindful eating. You'll find a little bit of everything here. I use mostly organic real ingredients and incorporate seasonal produce in my cooking. I believe food is medicine. Come join me on this soul-searching journey as I share my love for good food, and I hope somewhere along the way, I inspire you to eat better.

    More about me →


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