Moong Dal Recipe

Updated: June 29, 2024, By Swasthi

This Moong Dal is comforting, hearty, protein-packed, flavorful and super tasty. Make this for a perfect, easy and wholesome vegetarian Indian meal. It is naturally gluten-free and can be made vegan if you use oil for tadka. This yellow mung daal is usually eaten with rice, pickle and papad. It also goes well with Indian flatbreads like roti and chapati. But you can also eat it on its own, like a soup alongside a veggie salad.

In this post I share how to make moong dal fry & tadka, with stovetop and instant pot instructions. If you do not have a pressure cooker, simply cook the dish in a regular sauce pan following my expert tips below.

moong dal served in a blue bowl with tempering



About Moong Dal

This lentil is known by different names such as mung dal, moong dal, mung lentils, yellow petite lentils and split yellow mung beans. They come from the whole green mung beans, which are split and skinned. Another variation known as chilka dal, comes with the green skin intact and only the beans are split.

Both these can be used in most preparations. They can also be used interchangeably if you are okay with the color of the dish. Using split moong dal with skin is the same as using the whole green gram, except for the cook time.

Did you know that moong dal nourishes, heals, detoxes and balances the disturbances in the body?

Moong dal is one of the most favored lentils in the traditional Indian cuisine, which is based on the age old Ayurveda principles. According to Ayurveda, moong lentils are believed to be Tridoshic, meaning they are capable of balancing any disturbances in the body (vata, pitta and kapha). This also means anyone can eat these.

So these lentils are used widely to make various dishes like Dal khichdi, Vegetable Sambar, stews, soups, salads, curry, stir fry, Pesarattu and Moong dal dosa.

My Recipe

This recipe starts by soaking the lentils briefly until you prep up the ingredients like onion, tomatoes and other spices. This step helps the lentils to cook faster and give a better texture to the finished dish.

We make the onion tomato masala and cook the dal with it until tender. The dish is finished off with a tadka. This adds another layer of flavors and pop of colors. Here is what you need to make this dish

Ingredients you need

  • Whole spices like mustard seeds and cumin seeds add an earthy flavor and texture. If you don’t like mustard, omit them.
  • Aromatics: Onions, ginger and garlic are the basic aromatics. They add varied flavors and texture.
  • Green chilies add a little heat and flavor to the dish. You may use Indian / Thai chilies or serrano peppers.
  • Dried red chilies impart a smoky and pungent flavor. Feel free to omit them if you don’t have.
  • Ground spices like Kashmiri red chili powder, turmeric and garam masala are used for flavor & heat. You may substitute Kashmiri red chili powder with paprika.
  • Hing is also known as asafetida and is a tree resin. It aids digestion and imparts a flavor to the dish. You may omit it if you don’t have. For a gluten-free dish, use a gluten-free version of hing. Most versions have some gluten-added to them.
  • Herbs like curry leaves, kasuri methi and coriander leaves can be used. Fresh curry leaves add fresh flavors. If you don’t have use a Indian bay leaf or dried curry leaves but they don’t smell the same as fresh curry leaves. Kasuri methi is dried fenugreek leaves. They are super aromatic and there is no substitute to it. Coriander leaves are cilantro. They are used as a garnish.
  • Lemon Juice or Amchur: I always serve my dal with a squeeze of fresh lemon juice. If you love more tang you can use amchur as well. Amchur is dried mango powder and adds a fruity tangy flavor to the dish.

More Dal recipes
Chana dal
Masoor dal
Dal makhani
Dal fry recipe

Instant pot dal & rice

Photo Guide

Step by Step Photo Instructions

Preparation

1. Rinse half cup moong dal thrice and soak in 1¾ to 2 cups water, until you prepare the onions and tomatoes. If you are cooking in a sauce pan (no cooker), soak them in 2 cups boiling hot water for 30 mins. Chop 1 small onion (¼ cup chopped) and 1 large tomato (½ cup chopped).

2. Pour 1 tbsp oil to a pressure cooker or an instant pot or sauce pan. When the oil becomes hot, add half teaspoon cumin seeds, 1 teaspoon chopped ginger, 1 chopped green chilies and 5 to 6 curry leaves. If using instant pot, perform these steps on saute mode.

tempering spices in oil

3. Saute for a minute and add onions. Fry the onions until transparent, for 2 to 3 mins.

frying onions in oil

4. Add half cup chopped tomatoes (deseeded, if preferred) and half teaspoon salt.

Tip: If you are using canned tomatoes and cooking moong dal in a pan, add them later after the lentils are cooked. Adding canned tomatoes at this stage won’t cook your lentils fast unless you are pressure cooking.

cooking tomatoes with salt to make moong dal tadka

5. Saute for 2 mins and add the following spices

  • 1/8 teaspoon turmeric
  • ¼ teaspoon Kashmiri red chili powder
  • ½ teaspoon garam masala
adding spice powders to make moong dal

Cook Moong Dal

6. Saute for a minute. Transfer the moong dal and along with the soaked water.

rinsed moong dal being added to cooker

7. Stir well with a spatula to deglaze the bottom.

pouring water to cool moong dal

8. Cover and pressure cook for 4 to 5 whistles on a medium heat. If cooking in an instant pot, position the steam release vent to sealing and pressure cook for 10 mins.

If you are cooking in a sauce pan, bring to a rolling boil on a high heat, turn down the heat to medium. Cook uncovered until the lentils are tender and fully cooked through. Keep stirring every 6 to 7 mins, as they cook and pour more hot water if required. It will take you about 25 mins.

pressure cooking moong dal fry

9. When the pressure drops, open the lid and mix/ mash well with the ladle. I did not have to add any more water. But if you want a thinner consistency, add ¼ cup boiling water and simmer for a few mins. Remember moong dal will become thicker as it cools down. Taste test and more salt if required. Add 1 tsp kasuri methi (crushed in your hands) and ½ tsp amchur (optional).

Your moong dal is ready at this stage and you may serve it right away or make a tadka like the way I did. If you want serve it right away without tadka, add some chopped coriander leaves and squeeze lemon juice while serving.

cooked lentils in a pot

Tempering

10. To temper, heat 1 tbsp ghee in a small tadka pan. Add 2 to 3 crushed small garlic cloves and fry for a minute. When you see it begins to get golden, add red chilies.

tempering red chilies and garlic in ghee

11. Then add ¼ teaspoon mustard seeds (optional) and ½ teaspoon cumin seeds.

cumin seeds being added to ghee for tempering moong dal tadka

12. When the seeds splutter, add 1/8 teaspoon hing and 5 to 6 curry leaves. Turn off and add ¼ teaspoon red chili powder.

curry leaves and red chilli powder

13. Remove the pan quickly at this stage to avoid burning the spices.

tempering in a small pan

Pour over the cooked moong dal. Gently stir it and serve with a sprinkle of lemon juice.

moong dal recipe made with mung beans, onions, tomatoes

Expert Tips

  • I have shared one pot recipe in the post. But you can also cook the lentils separately in a cooker or in a pot and add it to the onion tomato masala.
  • If you are cooking this dish in a sauce pan, soak the lentils in hot water for 30 mins. Follow the recipe as mentioned but if you are using canned tomatoes, add them only after the lentils are tender.
  • Avoid overcooking – This make the moong dal sticky.
  • Use good amount of water – Dal becomes too thick and lumpy after cooling so mung dal requires more water. If your dal is old, consider soaking longer. This gives smoother texture.
  • A lot of people also prefer to dry roast the moong dal before cooking as this helps to make the dal more flavorsome and reduces the stickiness.
  • Sometimes I add a small amount of masoor dal along with moong dal. This reduces the stickiness.
  • You can also add 2 tbsps of green gram in this recipe and use ¼ cup more water while cooking. This brings more texture to your moong dal.

Related Recipes


Recipe Card

moong dal recipe

Moong Dal Recipe

5 from 244 votes
Moong dal is a simple, delicious & healthy Indian lentil side made with skinned mung lentils & spices. This recipe will give you a very flavorful dish that you can serve with plain rice, roti or with any flat breads. Instructions for instant pot and stove top included.
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For best results follow the step-by-step photos above the recipe card

Prep Time2 minutes
Cook Time28 minutes
Total Time30 minutes
Servings2 people
AuthorSwasthi

Ingredients (US cup = 240ml )

  • ½ cup moong dal (yellow mung lentils)
  • ¼ cup (1 small) onions (fine chopped)
  • ½ cup (1 large) tomatoes (deseeded & chopped)
  • 1 tablespoon oil or ghee
  • ½ teaspoon cumin seeds
  • 1 teaspoon ginger (peeled & fine chopped)
  • 1 green chili (slit or chopped, deseeded if required)
  • 4 to 5 curry leaves (or 1 bay leaf)
  • teaspoon turmeric
  • ¼ teaspoon Kashmiri red chilli powder
  • ½ teaspoon garam masala
  • 1¾ to 2 cups water
  • 1 teaspoon kasuri methi (dried fenugreek leaves, optional)
  • ½ teaspoon amchur (optional, dried mango powder or 1 tbsp lemon juice)

To Temper

  • 1 tablespoon ghee or oil or butter
  • 2 to 3 garlic cloves crushed
  • 1 dried red chilli
  • ¼ teaspoon mustard seeds (optional)
  • ½ teaspoon cumin seeds
  • 6 to 8 curry leaves (optional)
  • teaspoon hing (asafoetida, optional)
  • ¼ teaspoon red chilli powder


Instructions

  • Add moong dal to a bowl and rinse them thrice. Soak in 1¾ to 2 cups water until you chop and prepare the rest.

How to Make Moong Dal (Stovetop)

  • Heat oil in a cooker and add cumin seeds. When the seeds splutter, add ginger, green chilies and 4 to 5 curry leaves. Fry until aromatic for about a minute and add onions. Saute until transparent for 2 to 3 mins.
  • Add tomatoes and salt. Saute for 1 to 2 mins. Stir in turmeric, red chilli powder and garam masala. To bring out the flavors, optionally saute for 1 to 2 mins.
  • Add the moong dal along with the soaked water. Mix well to deglaze the bottom of the cooker. Cover and pressure cook for 4 to 5 whistles on a medium flame.
  • When the pressure drops, open the lid and add kasuri methi and amchur. If you prefer you can mash the moong dal a bit. Taste test and add more salt if required.
  • Moong dal is ready at this stage and you can serve it as is. For extra flavour you may proceed to the next steps.

Tempering

  • Heat 1 tablespoon ghee in a small pan, on a medium flame. Add the crushed garlic and dried red chillies. Let the garlic fry a bit but not brown.
  • Turn down the heat to low and add mustard seeds, cumin seeds and curry leaves. Turn off the heat and stir in red chilli powder and hing.
  • Pour this over the moong dal and mix gently. When the dal cools down a bit squeeze some lemon juice and serve.

Instant Pot Moong Dal

  • Pour oil or ghee to the steel insert of the Instant pot and press the saute button. When the oil turns slightly hot, add cumin seeds & curry leaves or bay leaf, followed by ginger, green chilies and onions.
  • Saute onions for 1 to 2 mins. Stir in turmeric, red chilli powder & garam masala. Press Cancel. Add tomatoes, moong dal & pour water. Deglaze the pot well.
  • Optionally if you want, you may place a long legged trivet and place your rice bowl over that. You will use only short grain rice here. The cook time for basmati won’t match.
  • Secure the IP with the lid and position the steam release valve to sealing. Press the pressure cook button and set the timer to 10 minutes.
  • Let pressure drop naturally. Open the lid, add kasuri methi & give a good stir. Taste test and adjust salt. If the consistency is too thick, you may pour some boiling hot water and mix.
  • Though you can serve the moong dal at this stage, since this recipe is for a moong dal tadka, make an additional tadka (next step).
  • Heat ghee in a small pan on a medium heat. Add crushed garlic cloves and red chilies. When the garlic begins to smell good, add mustard seeds, cumin seeds and curry leaves (optional).
  • Turn off the stove and stir in red chilli powder and hing (optional). Pour this all over the Instant pot moong dal. Before serving give a gentle mix and add some coriander leaves. Squeeze in some lemon juice.


Notes

  1. Instant Pot: I have another simple way to make this in the instant pot. You will simply add all the base ingredients (expect onions, curry leaves & bay leaf) to a bowl. Pressure cook with your rice in pot-in-pot method. Later just make the tempering on the stove top and pour that to the bowl of cooked moong dal.
  2. Cooking in a sauce pan: Soak the lentils in 2 cups of boiling hot water for 30 mins and follow the recipe. However if you use canned tomatoes, add them after the lentils are tender else they will take longer to cook.

Video

NUTRITION INFO (estimation only)

Nutrition Facts
Moong Dal Recipe
Amount Per Serving
Calories 230 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 4g25%
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 13mg4%
Sodium 69mg3%
Potassium 457mg13%
Carbohydrates 25g8%
Fiber 12g50%
Sugar 3g3%
Protein 9g18%
Vitamin A 593IU12%
Vitamin C 77mg93%
Calcium 56mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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About Swasthi

Iโ€™m Swasthi Shreekanth, the recipe developer, food photographer & food writer behind Swasthi’s Recipes. My aim is to help you cook great Indian food with my time-tested recipes. After 2 decades of experience in practical Indian cooking I started this blog to help people cook better & more often at home. Whether you are a novice or an experienced cook I am sure Swasthiโ€™s Recipes will assist you to enhance your cooking skills. More about me

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Recipe Rating




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5 stars
So I used red lentils as I didn’t have moong and added a bit of coconut cream as it was a little bit spicy and a little watery and I wanted a creamier texture. But this was delicious! Definitely making it again and I’m sure it’ll become a weekly staple.

Could you make this with yellow split peas? Thank you

5 stars
Explaining in very simple method,so delicious

5 stars
Made this today! So yummy! Great to know moong daal can taste so good this way! Thank you Swasthi!

5 stars
The fresh garam masala is a game changer. Thanks!

5 stars
I have made many of your recipes and you are my trusted source for any Indian recipe. I make this moong dal often and it comes out delicious. Would love a dal maharani recipe from you, if possible? I love that very much and unable to replicate like what I have eaten before. Thank you

Hi Swasthi

Can you please advise if the daal needs to be soaked overnight before use?

Many thanks

Zee

How much water should be used in a pressure cooker for 2 cups of dal? The recipe auto-calculates 7-8 cups, but this seems too much.

Thank you Swasthi. Not only are your recipes the best, but you also always respond to questions promptly. YOU are the best!

5 stars
Made Recipe #1 last night in the Instant Pot. WOW! What a delicious meal and easy recipe to follow. Delicious and nutritious. Thank you. Next time, I may add a little more spice ๐Ÿ˜‰

First time making moong dal and it came out pretty well. Didn’t have garam masala so added a bit of coriander powder and roasted cumin powder. Still it tastes good. Thank you

5 stars
Delicious moong dal. Thank you for the recipe

5 stars
Your moong dal recipe 1 is our favorite. I add a handful of red lentils for a sweeter flavor and throw in some baby spinach. Thank you for sharing your knowledge.

5 stars
This recipe is amazing! There is so much flavour and not too oily like some restaurant versions. Thankyou for sharing!

5 stars
I always love your recipes, and the moong dal tadka is now my favorite dal. Amazing.

5 stars
Best Dal I’ve ever eaten. I added leftover roasted veggies and rice. My husband and I had it for lunch and are ready to have this for dinner. YUM and thank you!!!

The recipe says release Instant Pot pressure manually. Instant Pot pressure is either release naturally or via quick release. Which one is manual pressure release?

5 stars
I canโ€™t thank you enough for all your fabulous recipes. They are doable and so easy to follow. I made this moong dal last evening using recipe 2. Used a Dutch oven to cook the soaked lentils and made the masala in another small pan. Turned out delicious. Next time I would add some spinach and red lentils to cut down the thickness.
Definitely a five star rating!!!

5 stars
This was the second time I made the exact recipe. Came out very well and tasty. Thank you.

5 stars
Wonderful to read your recipes!

5 stars
Turned out fantastic. I have a problem with my moong dal being sticky always so I followed the tip to roast first and cook. Came out really good. Thank you

5 stars
By mistake I ordered a pack of chilka moong dal online last month. I tried this recipe in cooker and came out good. I changed nothing but used more water because I used chilka moong dal. Thank you. Will try more recipes because I felt very comfortable following your instructions.