Whole Green Moong Dal or Sabut Moong Dal is a nutritious, healthy and comforting dal made with whole green mung beans, tomato and a few spices. This quick and easy dal can be made in a pressure cooker and Instant pot.
Moong beans also known as green gram, moong are small green beans from the legume family. Moong beans are typically enjoyed by sprouting in Salads and Soups. I love to make this Sprouted Moong Chila , i..e Savory Pancake from Mung beans and this Indian Style Sprouted Mung Bean & Mango Salad. Check this detail post of mine on how to Sprout Mung Beans at home with just a muslin cloth
Split Moong/Mung Dal
The split versions of moong the yellow and the green moong are more common to make dal or different delicacies. Like Moong Dal Pakoda, Split Green Moong Dal Idli (No Rice Idli). The most common use of this dal is in Yellow Moong Dal Khichdi, Bajra and Split Green Moong Dal Khichdi, Daliya and Split Green Moong Dal Khichdi.
In North Indian Cusine, the whole moong beans are commonly used to make everyday protein rich dal. One can even call it as a Green Moong Dal Soup. One of our family favourites and I had literally forgotten to make it after marriage. I have now started making it again, as it makes a wholesome and a filling dal.
Recipe process of Whole Green Moong Dal
Cooking whole moong beans takes time. Soak the mung beans for at least an hour to achieve a nice smooth and creamy texture. If you are running short of time, soak for 30 minutes in luke warm water.
The dal gets its taste from the tadka from ghee. One can add onion and garlic to the dal, but I like to make it simple as it is really not needed. A simple masala made using tomato, ginger, turmeric, coriander masala works really well. I have used fresh grated turmeric as it was available with me. However one can use the powder. Garam masala adds to the taste and lifts the dal up.
One can use 2 methods for cooking this dal. Either pressure cook the dal first and do tadka later or do tadka and pressure cook. I follow any depending on time and circumstances. Though mostly I use the second method as it becomes easier and saves 1 vessel for me to wash 😁.
This Whole moong dal goes perfect with some hot phulkas or plain steam rice.Garnish it with lemon juice and coriander to get the best tasty and healthy treat.
Here goes the recipe of Whole Green Moong Dal in Pressure cooker as well as In Instant pot
Whole Green Moong Dal (Pressure Cooker and Instant Pot method)
- Pressure Cooker / Instant Pot
- ½ Cup Whole Green Moong
- 1 tablespoon ghee/clarified butter (one can use oil)
- 1 teaspoon Jeera/Cumin seeds
- ¼ teaspoon hing/asafoetida – Read Notes for Gluten Intolerance
- ½ teaspoon turmeric
- 1 teaspoon freshly grated ginger / ginger paste
- 1 Tomato puree/chopped finely
- 2-3 green chillies (optional – as per taste)
- 1 tablespoon Coriander powder
- 1 teaspoon Garam Masala (optional)
- Salt to taste
- 3 or more cups of water.
- 1 tablespoon Chopped fresh coriander
- Coriander for garnish
- Lemon/Lime Juice to add in dal for later
- Clean, wash and soak the green moong dal at least for 60 mins (at least minimum 30 mins if short of time).
- Once the dal is soaked for 30 mins , drain the water and rinse it again.
- For Instant pot, start it on saute mode for 10 minutes.
- In a pressure cooker or the Instant pot, add the ghee.
- Once hot add asafoetida and Jeera.
- Let the Jeera crackle.
- Once done add Tomato, turmeric, green chillies, coriander and ginger and saute for 30 seconds, careful not to burn turmeric.
- Now add the dal, coriander powder, garam masala and salt.
- Add 3 cups of water and give a quick mix.
- Pressure cook it for 3-4 whistles depending on your pressure cooker settings.
- For Instant pot, cancel the saute mode and switch on the pressure cooker mode. Pressure cook on high in Instant pot for 10 minutes.
- Once the pressure settles remove the dal and adjust the consistency if required.
- While serving add some lemon/lime juice and garnish with coriander.
- 1 Cup = 235 ml, 1 tbsp= 15 ml, 1 tsp = 5 ml
- Vegans can use oil instead of ghee.
- Asafoetida (Hing) powder available in shops contains wheat and is not gluten free. Gluten intolerant people can either skip completely or opt for Gluten Free Asafoetida (Hing)
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