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.
sonal says
i love mung dal. Your pictures are very tempting and recipe is perfect for anyday meal and good nutrition. love it Uma.
Uma Raghupathi says
Thank you Sonal!
sujitha says
Nutritious rich gravy for roti's.. Pictures are awesome.. I usually use ghee for tempering, coconut oil in this recipe is quite interesting..
Uma Raghupathi says
I don’t use ghee. Coconut oil gives nice aroma to the dal. Thank you Sujitha.
sapana says
Green moong dal is a must at our house once in a week. Love the use of coconut oil.
Uma Raghupathi says
Or really! that’s good. Thanks Sapana.
firsttimercook says
Love this protien packed dal, so delicious 😋😋
Avin says
One of my favorite daal to eat. Love the simple vedio😛
Rafeeda - The Big Sweet Tooth says
We love moong dal with our rice or even more with puttu. This curry sounds super delicious, the gravy is nice and thick...
Nivedita Thadani says
Healthy bowl of daal. Goes well with chapati, rice and even just like that. I too make the same way sometimes replace ginger with garlic and tomato with tamarind pulp.
Uma Raghupathi says
Thank you! I like to eat with rice 🙂
themadscientiststskitchen says
Wow! Drooling here. You reminded me of Amma! She used to make moong just like you, Yummy.
Uma Raghupathi says
Thank you:) That’s really good to hear:)
Drashti Dholakia says
Such a nutritious and yummy recipe..Can enjoy it with steamed rice
Uma Raghupathi says
Yes right:)
priya satheesh says
Dal looks delicious and absolutely nutritious.
Jagruti says
Almost every Wednesday I prepare Moong Curry, Now I have another version of it:) Healthy and packed with all the goodness!
Sharmila - The Happie Friends Potpourri Corner says
Loaded with healthy stuffs.. Im not a great fan of Moong Dal but this looks yumm.. Will try..
Uma Raghupathi says
Do try let me how you like it. Thank you Sharmila!
Freda @ Aromatic essence says
An inexpensive superfood as you say! This definitely needs to be included more in our diets, the dal looks warm and comforting, I could have that plain 🙂
Uma Raghupathi says
True. I always buy a big bag of Moong Dal. Thank you Freda!
Sujata Roy says
A healthy and delicious dish. Dal looks so inviting. Superb share.
Uma Raghupathi says
Thank you Sujata!
Pavani says
That is such a healthy and nutritious curry with moong dal. That sounds delicious to serve with rice or roti. Thank you for sharing.
Uma Raghupathi says
Thank you Pavani. Yes very true!