Green Moong Dal
Whole Green Moong Dal is a simple high protein, delicious curry recipe made with green lentils (mung beans) in an Instant Pot or a Stovetop pressure cooker that can be served along with roti’s, chapatis, or even rice.
Whole green moong dal is also known as sabut moong dal in Hindi where sabut means ‘whole’.
In Gujarati, it is known as ‘Mag’. Khatta moong is more popular in Gujarati households than this version.
This green moong dal curry is Punjabi-style where onion-tomato masala is cooked first.
You’ll need basic easy-to-find ingredients. It is lightly spiced with basic spice powders. There are no strong-flavored spices (like garam masala or kasoori methi) are added.
It’s simple yet super delicious.
Green moong dal recipe
Ingredients:
1 cup whole green moong dal (soaked for 4-6 hours)
1 onion, finely chopped
2 tomatoes, finely chopped
2-3 green chilies, chopped
1 tablespoon ginger-garlic paste
1 teaspoon cumin seeds
1 teaspoon turmeric powder
1 teaspoon red chili powder
1 teaspoon coriander powder
1/2 teaspoon garam masala powder
Salt to taste
2 tablespoons oil or ghee
Fresh coriander leaves for garnish
Instructions:
Rinse the soaked green moong dal and pressure cook it with enough water until soft. Set aside.
Heat oil or ghee in a pan. Add cumin seeds and let them splutter.
Add chopped onions and sauté until they turn translucent.
Add chopped green chilies and ginger-garlic paste. Cook until the raw smell disappears.
Add chopped tomatoes and cook until they become soft and mushy.
Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for a couple of minutes.
Add cooked green moong dal to the pan along with some water to adjust the consistency.
Let the dal simmer for 8-10 minutes on low heat, allowing the flavors to blend.
Sprinkle garam masala powder and mix well.
Garnish with fresh coriander leaves.
Serve hot with rice or roti.
Enjoy your restaurant-style green moong dal.
Green moong dal halwa
Ingredients:
1 cup green moong dal (split green gram)
1 cup sugar
1/2 cup ghee (clarified butter)
4 cups milk
1/4 teaspoon cardamom powder
Chopped nuts (cashews, almonds, pistachios) for garnishing
Instructions:
Rinse the green moong dal thoroughly and soak it in water for about 4-6 hours or overnight.
Drain the soaked dal and grind it into a coarse paste using very little water.
Heat ghee in a heavy-bottomed pan or kadhai over medium heat.
Add the ground moong dal paste to the pan and roast it in ghee until it turns golden brown and the raw smell disappears.
This may take about 15-20 minutes, stirring continuously to avoid burning.
In a separate pan, heat the milk until it comes to a boil.
Once the moong dal is roasted well, carefully pour the hot milk into the pan. Be cautious as it may splutter.
Cook the mixture on low heat, stirring continuously, until the dal absorbs all the milk and becomes thick.
Add sugar and cardamom powder to the mixture and continue to cook, stirring, until the sugar dissolves completely and the halwa thickens further.
Once the halwa reaches the desired consistency and starts leaving the sides of the pan, turn off the heat.
Garnish with chopped nuts.
Serve warm and enjoy your delicious Green Moong Dal Halwa.
Nutritional value and calories
Green moong dal, also known as mung beans, is highly nutritious. Here’s the approximate nutritional value and calorie content for 1 cup (200 grams) of cooked green moong dal:
Calories: Around 212 kcal
Protein: Approximately 14 grams
Carbohydrates: About 38 grams
Fiber: Roughly 15 grams
Fat: Less than 1 gram
Vitamins and minerals: Contains significant amounts of folate, iron, magnesium, potassium, and vitamin B6.
