Green moong dal or Sabut moong dal is a vegan and gluten-free lentil recipe from India. This light and simple dish is made using whole mung bean which has a very high significance in the ayurvedic diet.
Finally, my Diwali sweets have got finished and after days of unhealthy festival binging I will try to eat only healthy recipes before Christmas baking starts. When planning to start healthy eating, I always go back to simple Indian home-cooked meals like dal chawal (rice with lentil) or sabzi roti (a vegetable dish with Indian bread).
Today’ recipe is also one such very easy, simple and light Indian lentil recipe- Sabut moong ki dal, also called green moong dal.
What is sabut moong ki dal?
It’s a vegan and gluten-free lentil recipe made with whole mung beans.
In Indian cooking, mung bean is used in 3 different forms:
- Sabut moong (Whole mung bean with skin) – Green
- Dali/ chilka moong ( split mung bean with skin)- Green and yellow mixed
- Dhooli moong (split mung bean without skin)- Yellow
With a slight difference in their stages of processing, their taste changes completely.
Health benefits of mung bean
- Moong dal has a very high significance in Ayurveda. It’s considered as the easiest lentil to digest
- As per Ayurveda, this lentil cleanses the body by removing the deepest toxins, manages the water retention of the body and helps in weight loss too
- Mung bean has a high protein content, so if you are looking for plant-based sources of protein, you must include it in your diet
- It’s also considered a rich source of potassium, magnesium, and fibers
Do you need to soak mung bean before cooking?
Soaking depends on which type of bean you are using. In this recipe whole mung bean is used which needs 3-4 hours soaking if you are cooking in a normal pot, to fasten the process. If you are cooking it in a pressure cooker or instant pot then soaking is not necessary but it’s good if you soak it for at least 1 hour.
In its split forms, mung bean doesn’t need soaking in advance.
How to serve this dal?
- Serve it with steamed rice, jeera rice or any other rice dish.
- You can also have it with roti or any Indian bread.
- Enjoy as a tasty mung bean soup
- The leftover dal can be kneaded with some flour to make dal paratha (an Indian bread)
More, easy Indian lentil recipes:
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How to make moong dal?
Green moong dal
- 1 cup whole mung bean green moong dal
- 1 medium-sized onion finely chopped
- 1 large tomato finely chopped
- 1/2 teaspoon grated ginger
- 1 teaspoon garlic paste
- 2 green chilies finely chopped
- 2 tbsp lime juice
- 1/4 cup chopped coriander leaves
- 1/2 teaspoon cumin seeds
- 1/2 tbsp coriander powder
- 1/2 teaspoon red chili powder optional
- 1/4 teaspoon turmeric powder
- Salt as per taste
- 1 tbsp cooking oil if not vegan, use ghee (clarified butter) in this recipe
- 5 cups water may vary if you are using a normal pot, adjust to get the required consistency.
- Wash and soak the lentil in water for at least an hour (If cooking in a normal pot, soak for 3-4 hours).
- After an hour, put the soaked lentil, around 5 cups of water, salt, and turmeric powder in a pressure cooker and cook till 5 whistles on medium flame.
- Heat oil in a pan, add cumin seeds and saute for a few seconds till they become fragrant.
- Add garlic paste and saute till the raw smell goes away and then add the onion. Cook till it starts turning brown.
- Add dry coriander and chili powder, stir fry for a few seconds till they become fragrant.
- Now, add the tomatoes and cook till they turn mushy.
- Pour the boiled lentil, ginger, and coriander leaves. Mix and cook for 5 minutes.
- Finally, add the lime juice, garnish with coriander leaves and serve with rice or roti. You can also enjoy it as a healthy soup.