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    Home » Recipes » Instant Pot Curry

    Green Moong Dal Recipe (Instant Pot)

    Published: February 28, 2021 · Modified: July 29, 2022 by Uma Raghupathi · This post may contain affiliate links · This blog generates income via ads · 39 Comments

    Jump to Recipe
    A bowl of green moong dal is on the white table

    Green Moong Dal Recipe has been around for years, yet its popularity is not close to what it deserves.

    With a full serving of rich, high-quality protein in every bite, green moong dal is one of the most inexpensive superfoods on the market today.

    So, today I want to share a recipe to bring the best Instant Pot green moong dal to your kitchen table.

    A white bowl is filled with green gram dal on the white table this recipe
    Jump to:
    • About this recipe
    • Ingredients notes
    • How to make this recipe
    • Recipe FAQs
    • Serving suggestions
    • Top tips
    • Related recipes
    • 📖 Recipe

    About this recipe

    This Green Moong Dal Recipe is a lip-smacking dal recipe made with whole green moong dal. It tastes excellent when served with phulkas for a simple meal.

    Just with a side of salad, raita, and an Indian pickle make it a sumptuous meal.  What a great option for lunch or dinner. 

    You will love this because 

    • It is a full protein-packed curry that will deliver the taste on a budget. 
    • It’s packed with flavors!
    • It's made with readily available ingredients.
    • It’s a  great way to add plant-based protein in your diet. 
    • It’s freezer-friendly.
    • It’s vegan and gluten-free.

    My dal tadka Instant pot inspired this recipe, which goes well with instant pot jeera rice and wheat naan.

    Ingredients notes

    A tray is filled with dal ingredients like onion, tomatoes, green gram,spices
    Green gram dal 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 because it aids digestion and avoids bloating.
    • 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.
    • Cooking oil: I used organic coconut oil. Feel free to use vegetable oil, canola, or olive oil.

    How to make this recipe

    An instant pot is filled with oil, spices, and ginger

    Press saute button and keep it in the medium setting and add oil. When the oil heats up, add mustard seeds and cumin seeds. Saute until spices start sizzling. 

    Add grated ginger and chopped chilies and saute for 15-30 seconds. Add chopped onions and saute until they turn translucent.

    An instant pot is filled with onion, tomatoes, and spices

    Add chopped tomatoes and saute them until they soften.

    A pot is with tomatoes,and dal

    Now add all the spices like red chili powder, cumin powder, coriander powder, turmeric powder or grated turmeric root, and salt. Continue to sauté and mix well. 

    An instant pot is filled with green gram and water

    Add soaked and drained whole moong dal and one ¾ cup of water. Stir well. Press cancel to stop sauteing and close the instant pot lid.

    Press the pressure cooker setting and set the timer for 6 mins on high pressure. When the instant pot beeps, let the pressure release naturally.

    It is safe to open the lid only after the pin drops down. 

    An instant pot is filled with green gram dal with big spoon inserted inside the pot

    Open the lid and add fresh lemon juice and cilantro mix well. Green gram curry is ready to serve.

    Recipe FAQs

    How to serve this green moong dal?

    Serve this with plain rice, or jeera rice or paratha, or roti. You could also serve it like soup with a side of dry toast. 

    Is green gram dal freezer friendly?

    Yes, you can transfer it to a freezer-safe container, and it will stay good for upto two months in the freezer.

    Serving suggestions

    My family likes this instant moong dal with gluten-free chapathi and sona masoori rice.

    But you have a lot of options like pair with besan roti, spinach paratha, and even with phulka roti.

    Top tips

    • Note that you must soak the dal to ensure it cooks fast. 
    • You can also sprout the dal; it gives the same great taste. Not only that, sprouted dal comes with tons of health benefits. 
    • In the end, you can add tadka or tempering with spices and Kasuri methi. But that’s optional.
    • Rinse and soak the green mung beans for at least 4 hours if you have the time.  You could always use unsoaked beans if you don’t have time to soak. But make sure to adjust the time (you need to cook for 20- 25minutes)
    • For cooking unsoaked mung beans in a stovetop pressure cooker, cook for up to four whistles. For soaked mung beans, pressure cook for just one whistle.
    • If you don't have cumin and coriander powder, then substitute with 1 teaspoon garam masala powder.
    • Adding Kashmiri red chili powder to give a nice color to the dal(but this is optional, you could add this instead of red chili powder)

    Related recipes

    • Oats Dosa Recipe
    • Green Gram Dosa
    • Moong Dal Ladoo
    • Roasted Yellow Moong Dal
    • Black Bean Curry
    • Bhindi Masala (Indian Okra Curry)
    • Swiss Chard Curry With Potatoes
    • Tindora Fry Recipe (Ivy Gourd)
    • Palak Corn (Spinach Corn Curry)

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    And let me know what you loved about it in the comments.

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    📖 Recipe

    A bowl is with green gram dal is on the table

    Green Moong Dal Recipe (Instant Pot)

    Uma Raghupathi
    Green Moong Dal curry has been around for years yet the popularity that it enjoys is not close to what it deserves. With a full serving of rich high-quality protein in every bite, green moong dal is one of the most inexpensive superfoods on the market today.
    5 from 10 votes
    Print Recipe Share by Email
    Prep Time:7 mins
    Cook Time:15 mins
    Soaking Time:4 hrs
    Total Time:4 hrs 22 mins
    Course :Side Dish
    Cuisine :Indian
    Diet :Vegan
    Allergen :Dairy free, Soy free
    Difficulty :Easy
    Servings 4
    Calories 259 kcal

    Equipment

    • Instant Pot
    • Non Stick Pot

    Ingredients
     
     

    • 1 cup dry whole green Moong Dal/ Green Gram
    • 1 onion
    • 2 small tomatoes - or use 1 tablespoon tomato paste and 4 tablespoon water
    • 2 green chilies
    • 2 teaspoon grated ginger
    • Salt to taste
    • 1 tablespoon coconut oil
    • 1 teaspoon cumin seeds/ jeera
    • ½ teaspoon mustard seeds
    • 1 teaspoon grated turmeric root - or use ¼ teaspoon turmeric powder
    • 1 teaspoon Coriander Powder
    • ½ teaspoon cumin powder
    • 1-2 teaspoon red chili powder - adjust to your spice level
    • 3 teaspoon lemon juice
    • 2 tablespoon coriander leaves/ cilantro
    • ¼ teaspoon Garam Masala Powder - if you desired
    Prevent your screen from going dark

    Instructions
     

    Stovetop procedure

    • Wash and Soak Green Moong Dal for 4 hours. Drain the water and cook the dal with 1 ½ cups water in a non-electrical pressure cooker, allowing 1 whistle.
    • Place a pan over medium heat and add coconut oil.
    • When the oil heats up, add mustard seeds, cumin seeds. Add red chilies and curry leaves and stir for a few seconds.
    • Add ginger, green chilies, and grated turmeric roots or turmeric powder and continue to stir well for a minute.
    • Add onions and saute until they turn translucent.
    • Add chopped tomatoes and cook until they are soft. Add coriander powder, cumin powder, and red chili powder. Cook for about 30 seconds. Add ¼ cup water and cook for another 2 minutes.
    • Add salt, cooked green Moong Dal, and stir well. Simmer for 2-3 minutes with a lid on. As the curry starts to boil, switch off the heat. Drizzle some freshly squeezed lemon juice and add chopped cilantro.
    • Green Moong Dal is ready! Serve hot with rice or rotis!

    Instant Pot Method

    • Press saute button and keep it in the medium setting and add oil. When the oil heats up, add mustard seeds and cumin seeds. Saute until spices start sizzling.
      1 tablespoon coconut oil, ½ teaspoon mustard seeds, 1 teaspoon cumin seeds/ jeera
    • Add grated ginger and chopped chilies and saute for 15-30 seconds. Add chopped onions and saute until they turn translucent. Add chopped tomatoes and saute them until they soften.
      1 onion, 2 green chilies, 2 teaspoon grated ginger, 2 small tomatoes
    • Now add all the spices like red chili powder, cumin powder, coriander powder, turmeric powder or grated turmeric root, and salt. Continue to sauté and mix well.
      Salt to taste, 1 teaspoon grated turmeric root, 1 teaspoon Coriander Powder, ½ teaspoon cumin powder, 1-2 teaspoon red chili powder, ¼ teaspoon Garam Masala Powder
    • Add soaked and drained whole moong dal and 1 ¾ cup water. Stir well. Press cancel to stop sauteing and close the instant pot lid.
      1 cup dry whole green Moong Dal/ Green Gram
    • Press pressure cooker setting and set the timer for 6 mins on high pressure. When instant pot beeps let the pressure release naturally. It is safe to open the lid only after the pin drops down.
    • Open the lid and add fresh lemon juice and cilantro mix well.
      3 teaspoon lemon juice, 2 tablespoon coriander leaves/ cilantro
    • Green gram curry is ready to serve.

    Process Shot

    Check above for step-by-step pictures (most of my recipes include pictures)

    Notes

    • Note that you must soak the dal to ensure it cooks fast.
    • You can also sprout the dal; it gives the same great taste. Not only that, sprouted dal comes with tons of health benefits.
    • In the end, you can add tadka or tempering with spices and Kasuri methi. But that’s optional.
    • Rinse and soak the green mung beans for at least 4 hours if you have the time. If you don’t have time to soak, you could always use unsoaked beans. But make sure to adjust the time (you need to cook for 20- 25minutes)
    • For cooking unsoaked mung beans in a stovetop pressure cooker, cook for up to four whistles. For soaked mung beans, pressure cook for just one whistle.
    • If you don't have cumin and coriander powder, substitute with 1 teaspoon garam masala powder.
    • Adding Kashmiri red chili powder to give a nice color to the dal(but this is optional, you could add this instead of red chili powder)
     
     

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Calories: 259kcal | Carbohydrates: 18g | Protein: 11g | Fat: 4g | Saturated Fat: 3g | Sodium: 85mg | Potassium: 67mg | Fiber: 2g | Sugar: 2g | Vitamin A: 152IU | Vitamin C: 6mg | Calcium: 15mg | Iron: 1mg

    Nutritional information is an estimation only.

    Tried this recipe?Mention @simplesumptuouscooking or tag #simplesumptuouscooking!

    UPDATE NOTE: This recipe was originally published in March 2018. It was updated in February 2021 with new photos and text.

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    Comments

    1. Swati Saxena

      March 22, 2018 at 9:35 pm

      Mong Dal is my favorite Dal, prepared it today itself with spinach. Your photos make are amazing Uma, they make look food great!

      Reply
      • Uma Raghupathi

        March 22, 2018 at 9:48 pm

        Thank you Swati 🙂

        Reply
    2. Sandhya

      March 22, 2018 at 5:15 pm

      Green mung are a favorite and I am happy to have another recipe, Uma.

      Reply
      • Uma Raghupathi

        March 22, 2018 at 7:33 pm

        Thank you Sandhya! Glad you liked it:)

        Reply
    3. Bhawana

      March 20, 2018 at 3:51 pm

      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.

      Reply
    4. Lathiya

      March 19, 2018 at 10:04 pm

      I love green gram and I make it different with coconut...this looks delicious.. will try your way too

      Reply
    5. Vidya Narayan

      March 19, 2018 at 11:22 am

      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.

      Reply
      • Uma Raghupathi

        March 19, 2018 at 2:02 pm

        We do the same thing as well. Thank you Vidya!

        Reply
    6. Seema Doraiswamy Sriram

      March 19, 2018 at 9:43 am

      Lovely comforting recipe Uma. it will be so beautiful with some Phulkas

      Reply
      • Uma Raghupathi

        March 19, 2018 at 2:02 pm

        I agree 🙂 Thank you Seema.

        Reply
    7. Jyoti Babel

      March 19, 2018 at 9:31 am

      One of my favourite dal. I make a similar version with split green moong dal. Ultimate comfort food and so nutritious too.

      Reply
      • Uma Raghupathi

        March 19, 2018 at 2:03 pm

        That’s sounds good too! Thank Jyoti!

        Reply
    8. Jayashree

      March 19, 2018 at 7:53 am

      Love this one and one of the ideal food for vegetarians. Your looks delicious Uma5 stars

      Reply
      • Uma Raghupathi

        March 19, 2018 at 2:04 pm

        Thank you Jayashree!

        Reply
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