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.
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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).
This recipe is also one such very easy, simple, and light Indian lentil recipe- Sabut moong ki dal, also called green moong dal, or green gram curry.
What is sabut moong ki dal?
Sabut moong ki dal is 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 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
What goes in this lentil curry?
To make green gram curry the following ingredients will be needed:
- Sabut moong dal (whole mung bean)
- Onion: Preferable red
- Tomato: Any variety
- Green chili pepper: Finely chopped jalapeno can be used too.
- Fresh coriander leaves
- Mustard oil/ any other cooking oil
- Cumin seeds
- Turmeric powder
- Red chili powder
- Coriander powder
How to make?
- Wash and soak moong dal in water for at least an hour (if planning to cook in a normal pot soak for at least 3-4 hours). After an hour put the soaked lentil, water, salt, and turmeric powder in a pressure cooker. Cook until 5 whistles on medium flame.
- Heat oil in a pan and add cumin seeds. Saute for a few seconds.
- Add garlic paste and saute until its raw smell goes away.
- Add onion and cook until it starts turning brown.
- Lower the flame and add spice powder. Saute for a few seconds.
- Add tomatoes and cook until they turn mushy.
- Pour boiled lentil and ginger. Mix and cook for 5 minutes.
- Finally, add lime juice and chopped coriander leaves. Serve with rice or roti.
Do you need to soak mung beans 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?
- 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 moong dal can be kneaded with some whole wheat flour to make dal paratha (an Indian bread)
More easy Indian lentil recipes
If you are looking for ideas to add lentils to your diet, don't miss checking the following Indian lentil curry recipes:
Step by step photo instructions
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Green moong dal
- Pressure cooker/ instant pot
- 1 cup whole mung beans 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 lentils in water for at least an hour (If cooking in a normal pot, soak for 3-4 hours).
- After an hour, put the soaked lentils, around 5 cups of water, salt, and turmeric powder in a pressure cooker and cook until 5 whistles on medium flame.
- Heat oil in a pan, add cumin seeds, and saute for a few seconds until they become fragrant.
- Add garlic paste and cook until the raw smell goes away and then add the onion. Cook until it starts turning brown.
- Add coriander powder and chili powder, stir for around 30 seconds.
- Now, add tomatoes and cook until they turn mushy.
- Pour boiled lentil, ginger, and coriander leaves. Mix and cook for 5 minutes.
- Finally, add lime juice, garnish with coriander leaves, and serve with rice or roti.