There are days when you want a meal that feels warm, nourishing, and deeply comforting but you don't have the time to stand over the stove. That's exactly where this Instant Pot Green Moong Dal comes in.
It's wholesome, protein-rich, budget-friendly, and made with simple pantry ingredients you likely already have.
If you enjoy my vegan dal tadka Instant Pot recipe, this one offers a deeper, earthier flavor thanks to whole moong beans. Pair it with fluffy vegan jeera rice or warm homemade wheat naan for a complete meal that feels comforting yet light.
If you like to meal prep, cook the beans ahead of time using my Instant Pot Whole Mung Bean Recipe. Having pre-cooked mung beans ready makes this dal come together in minutes.
Quick Look: Green Moong Dal Recipe
- ✅ Recipe Name: Green Moong Dal Instant Pot
- 🕒 Ready In: 45 minutes
- 👪 Serves: 4
- 🍽 Calories: 259 per serving (estimated)
- 🥣 Main Ingredients: Green gram, onions, spices
- 📖 Dietary Info: Vegan; gluten-free; high-protein; oil-optional
- 👌 Difficulty: Easy - one pot, bold flavors, minimal prep
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Why You Will Love This
- Protein-packed and budget-friendly
- Earthy, comforting flavor with a creamy texture
- Made in the Instant Pot with minimal effort
- Naturally vegan and gluten-free
- Freezer-friendly and meal-prep approved
- Great way to include plant-based protein in your diet
- Easily customizable with extra tadka or greens
Key Ingredients
- Green whole moong dal: This is also known as green gram or mung bean. Soaking is a must for this recipe to get the right texture and flavor. If you are not soaking, make sure to adjust the cooking time and cook them longer.
- Tomatoes: Try to use fresh, ripe tomatoes. If you can't find fresh and ripe ones, use ½ cup canned tomatoes or 1 tablespoon tomato paste.
- Ginger: Fresh or powder is fine. This is a key ingredient you can't miss, as it aids digestion and helps prevent bloating.
- Ground Spices: All the spices give and enhance the authentic flavor of the dal. If you do not have any of these, add a little extra garam masala powder.
Variations
- Sprouted Moong Dal - Use sprouted beans for enhanced nutrition and faster cooking.
- Tadka Finish - Heat vegan ghee or oil separately, add cumin seeds, garlic, dried red chilies, and kasuri methi. Pour over dal before serving.
- Spinach Moong Dal - Add chopped spinach after pressure cooking and simmer 2 minutes. Just like my vegan spinach dal recipe.
- Soup-Style Dal - Add extra water and blend slightly for a creamy texture.
- Ginger garlic paste - I skipped the garlic but feel free add some.
How to Make Instant Pot Green Moong Dal
- Turn on the Instant Pot and press the Sauté button. Adjust it to medium if needed. Once the display shows "Hot," add oil and let it heat for about 30 seconds.
- Add cumin seeds. Let them splutter and pop. This should take about 20-30 seconds.
- Add grated ginger and chopped green chilies. Sauté for about 20 seconds until fragrant. Stir constantly so they don't burn.
- Add chopped onions, tomatoes and cook for 2-3 minutes, stirring occasionally, until they turn soft and slightly translucent. They do not need to brown.
- Add turmeric powder, curry powder, garam masala, and salt. Mix well and cook for about 30 seconds so the spices bloom and release their flavor.
- Add the soaked and drained moong dal along with 2 cups of water. Stir well, scraping the bottom gently to ensure nothing is stuck (this helps prevent the burn notice).
- Press Cancel to stop sauté mode. Close the lid and make sure the valve is set to Sealing. Select Pressure Cook (High) and set the timer for 8 minutes.
- Once cooking is complete, let the pressure release naturally. This may take about 10-15 minutes. Wait until the silver pin drops before opening the lid.
- Open the lid carefully. Stir the dal and check the consistency. Add fresh lemon juice and chopped cilantro. Mix well and serve warm.
Serving suggestions
This vegan green moong dal pairs beautifully with a bowl of steamed plain rice or vegan instant pot jeera rice, allowing the earthy flavors of the dal to shine.
If you prefer Indian breads, serve it with soft phulka roti, gluten-free chapati, or protein-rich vegan besan roti for a wholesome, satisfying meal. Spinach paratha also makes a delicious option, adding extra flavor and nutrition to your plate.
For a lighter rice choice, sona masoori rice complements the dal wonderfully without feeling heavy. Complete the meal with a side of fresh cucumber salad, cooling vegan raita, and a touch of Indian pickle for that perfect balance of spice, freshness, and comfort.
Uma's Tips
- Soaking mung beans improves digestion and reduces cooking time.
- For thicker dal: Mash a few beans with the back of a spoon.
- For thinner dal: Add hot water and simmer on sauté mode.
- Adjust spice levels after pressure cooking if needed.
- Store in refrigerator for 3-4 days.
Green Moong Dal Recipe FAQs
No. Yellow moong dal is split and skinned. Whole green moong has more fiber and a slightly firmer texture.
Yes. Pressure cook for 20-25 minutes on high pressure.
Because it's not cooked enough or more water. Simmer on sauté mode for a few minutes to thicken or mash some beans.
Yes. For soaked dal, pressure cook for 1 whistle. For unsoaked dal, cook for 4 whistles.
Did you love this recipe? Rate it ⭐⭐⭐⭐⭐!
And let me know in the comments what you loved about it.
📖 Recipe
Green Moong Dal Recipe (Instant Pot)
Equipment
Process Shot
Check above for step-by-step pictures (most of my recipes include pictures)
Ingredients
- 1 cup green Moong Dal - dry green gram
- 1 onion - chopped
- 2 tomatoes - or use 1 tablespoon tomato paste and 4 tablespoon water
- 2 green chilies - sliced
- 2 teaspoon ginger - grated
- 1½ tablespoon curry powder
- 1 teaspoon Garam Masala
- Salt to taste
- 1 tablespoon coconut oil - or olive oil
- 1 teaspoon cumin seeds
- ¼ teaspoon turmeric powder
- 3 teaspoon lemon juice
- 2 tablespoon coriander leaves - chopped
- 2 cups water
Instructions
- Measure the green moong dal and rinse it 2-3 times under running water until the water runs mostly clear. Soak it in enough water to cover it by about 2 inches for at least 4 hours. After soaking, drain the water completely and set the dal aside.
- Turn on the Instant Pot and press the Sauté button. Adjust it to medium if needed. Once the display shows "Hot," add oil and let it heat for about 30 seconds.1 tablespoon coconut oil
- Add cumin seeds. Let them splutter. This should take about 20-30 seconds.1 teaspoon cumin seeds
- Add grated ginger and chopped green chilies. Sauté for about 20 seconds until fragrant. Stir constantly so they don't burn.2 teaspoon ginger, 2 green chilies
- Add chopped onions and cook for 2-3 minutes, stirring occasionally, until they turn soft and slightly translucent. They do not need to brown.1 onion
- Stir in the chopped tomatoes and cook until they soften and break down. This usually takes 3-4 minutes. You'll notice the mixture thickening slightly.2 tomatoes
- Add turmeric powder, Curry powder, Garam masala and salt. Mix well and cook for about 30 seconds so the spices bloom and release their flavor.1½ tablespoon curry powder, 1 teaspoon Garam Masala, ¼ teaspoon turmeric powder, Salt to taste
- Add the soaked and drained moong dal along with 2 cups of water. Stir well, scraping the bottom gently to ensure nothing is stuck (this helps prevent the burn notice).1 cup green Moong Dal
- Press Cancel to stop sauté mode. Close the lid and make sure the valve is set to Sealing. Select Pressure Cook (High) and set the timer for 8 minutes.
- Once cooking is complete, let the pressure release naturally. This may take about 10-15 minutes. Wait until the silver pin drops before opening the lid.
- Open the lid carefully. Stir the dal and check the consistency. Add fresh lemon juice and chopped cilantro. Mix well and serve warm.3 teaspoon lemon juice, 2 tablespoon coriander leaves
Notes
- Soaking improves digestion and reduces cooking time.
- For thicker dal: Mash a few beans with the back of a spoon.
- For thinner dal, add hot water and simmer on the sauté mode.
- Adjust spice levels after pressure cooking if needed.
- Store in refrigerator for 3-4 days.
- Freeze up to 2 months in airtight containers.
YOUR OWN NOTES
Nutrition
Nutritional information is an estimation only.
Swati Saxena says
Mong Dal is my favorite Dal, prepared it today itself with spinach. Your photos make are amazing Uma, they make look food great!
Uma Raghupathi says
Thank you Swati 🙂
Sandhya says
Green mung are a favorite and I am happy to have another recipe, Uma.
Uma Raghupathi says
Thank you Sandhya! Glad you liked it:)
Bhawana says
green moong dal is my favorite with rice. It is more like soup as well for us if roti or rice is not ready. a great recipe share.
Lathiya says
I love green gram and I make it different with coconut...this looks delicious.. will try your way too
Vidya Narayan says
This is a meal by itself and we usually end up having a bowl of this piping hot dal for dinner in winters. High in protein, keeps you full and very economical, local ingredient not to forget is the best way to keep fit.
Uma Raghupathi says
We do the same thing as well. Thank you Vidya!
Seema Doraiswamy Sriram says
Lovely comforting recipe Uma. it will be so beautiful with some Phulkas
Uma Raghupathi says
I agree 🙂 Thank you Seema.
Jyoti Babel says
One of my favourite dal. I make a similar version with split green moong dal. Ultimate comfort food and so nutritious too.
Uma Raghupathi says
That’s sounds good too! Thank Jyoti!
Jayashree says
Love this one and one of the ideal food for vegetarians. Your looks delicious Uma
Uma Raghupathi says
Thank you Jayashree!