If you love simple rice dishes that come together quickly, this Instant Pot Green Moong Dal Pulao might become one of your favorite weekday meals. It is a comforting one-pot rice recipe made with soaked green moong dal, fragrant whole spices, and fluffy basmati rice all cooked together in the Instant Pot.
The result is a light, protein-rich pulao that feels both nourishing and satisfying without requiring complicated ingredients.
If you enjoy easy rice recipes made with homemade spices, you might also like my Instant Pot vegan biryani, vegan peas pulao, or methi pulao. And if you are looking for a simple lentil side dish to serve with this pulao, try my Bengali masoor dal and vegan sweet corn curry for a comforting meal.
Quick Look: Green Moong Rice
- ✅ Recipe Name: Instant Pot Green Moong Pulao Rice
- 🕒 Ready In: 35 minutes
- 👪 Serves: 5
- 🍽 Calories: 317 per serving (estimated)
- 🥣 Main Ingredients: Green gram, basmati rice, 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
- One-pot Instant Pot recipe - everything cooks together with minimal cleanup.
- Protein-rich meal - green moong dal adds plant-based protein and fiber.
- Perfect for busy weekdays - ready in about 30 minutes once the dal is soaked.
- Simple pantry ingredients - rice, lentils, and basic Indian spices.
- Light yet filling - a balanced combination of rice and lentils.
This recipe is especially helpful when you want something quick, nourishing, and comforting without spending hours in the kitchen.
Key Ingredients
- Green Moong Dal (Whole Green Gram): The star ingredient of this recipe. Soaking the dal for 4-6 hours or overnight helps it cook evenly with the rice in the Instant Pot.
- Basmati Rice: Long-grain basmati rice works best for a fluffy pulao texture.
- Whole Spices: Cumin seeds, cloves, cardamom, cinnamon, and bay leaf give the rice a warm aromatic flavor.
- Ground Spices: Turmeric, red chili powder, and garam masala give the dish depth and color.
See the recipe card for a list of ingredients and quantities, plus recipe instructions. You can find the recipe card at the bottom of this post.
Variations
- Vegetable Moong Dal Pulao: Add vegetables like carrots, peas, or beans for extra nutrition.
- Brown Rice Version: Use brown basmati rice and increase the pressure-cooking time.
- Spicy Version: Add extra green chilies or a pinch of black pepper.
- South Indian Style: Add curry leaves and a little coconut oil for a different flavor profile.
How to Make Green Moong Dal Pulao
- Turn on the Instant Pot sauté mode. Add oil, cumin seeds, cloves, cardamom, cinnamon, and bay leaf. Sauté until fragrant.
- Add ginger, garlic, green chilies, and chopped onions. Cook until the onions turn translucent.
- Stir in tomatoes, turmeric, red chili powder, and garam masala.
- Add soaked moong dal, rinsed basmati rice, and salt. Mix gently.
- Add water and stir gently.
- Close the lid and cook on High Pressure for 5 minutes. Allow the pressure to release naturally.
- Garnish with cilantro and gently fluff the rice before serving!
Serving Suggestions
- For a light and refreshing contrast, serve the pulao with vegan raita made from dairy-free yogurt, and cucumber.
- If you prefer a heartier meal, pair it with flavorful curries such as cauliflower tikka masala or spinach corn curry. These dishes add creamy texture and bold spices that complement the mild pulao.
- For a traditional comfort meal, serve it with a bowl of Bengali moong dal.
- Vegetable-based curries also work wonderfully with this dish. Try it with ridge gourd curry, which adds a light and home-style flavor, or vegan chana palak, and aloo chana masala.
- To complete the plate, you can add papad, Indian pickle, sliced onions, or a simple cucumber salad for extra crunch and flavor.
Uma's Tips
- Soaking the dal for at least 4-6 hours or overnight helps it soften and cook evenly with the rice in the Instant Pot.
- Washing removes excess starch and helps the pulao cook into separate, fluffy grains instead of becoming sticky.
- Too much water can make the rice mushy, while too little water may leave the dal undercooked.
- Let the cumin seeds and whole spices sizzle in oil first. This step releases their aroma and builds the base flavor of the pulao.
- Since the dal is already soaked, a short pressure cook time is enough to cook both rice and lentils perfectly.
- Let the pressure release naturally so the rice grains remain intact and fluffy.
- Use a fork to fluff the pulao instead of stirring aggressively, which can break the rice grains.
- Reduce green chilies for a mild version or add extra for a spicier pulao.
Green Moong Rice Recipe FAQs
Can I skip soaking the green moong dal?
It is recommended. Soaking helps the dal cook evenly with the rice in the Instant Pot.
What is green moong dal called in English?
Green moong dal is commonly called whole mung beans or green gram in English.
Can I make this green moong rice recipe without an Instant Pot?
Yes. You can cook it in a stovetop pressure cooker for about 1-2 whistles.
How do I store leftover green moong pulao?
Store leftover pulao in the refrigerator for up to 3 days in an airtight container.
Did you love this recipe? Rate it ⭐⭐⭐⭐⭐!
And let me know in the comments what you loved about it.
Cook With My Homemade Spices
Love the flavors in this recipe?
Try cooking it with my freshly made spice blends, crafted to make every day Indian meals easier and more flavorful.
📖 Recipe
Instant Pot Green Moong Pulao Rice
Learn how to make Instant Pot green moong dal pulao with whole mung beans, basmati rice, and spices. An easy, protein-rich vegan rice dish.
Process Shot
Check above for step-by-step pictures (most of my recipes include pictures)
Ingredients
- 1 ¼ cup basmati rice - long grain
- ½ cup green gram - or green mung bean
- 1 Tomato - chopped or ¼ cup tomatoes
- 1 onion - chopped
- 1 teaspoon cumin seeds
- ½ teaspoon garam masala
- ½ teaspoon red chili powder
- ¼ teaspoon turmeric powder
- 1 bay leaf
- 2 cloves
- 2 cardamoms
- ½ inch cinnamon stick
- 2 green chilies - optional
- 2 teaspoon ginger - Grated
- 2 garlic cloves - minced
- Salt to taste
- Coriander leaves - Cilantro for garnish
- 2 cups water
- 2 tablespoon olive oil
Instructions
- Start by soaking the green gram or moong dal overnight or for 4-6 hours.
- To get started with the rice, press the 'saute' option on your Instant Pot and saute cumin seeds, cloves, cardamoms, cinnamon, bay leaf in 3 teaspoon of oil. Saute them until the cumin seeds start to sizzle.1 teaspoon cumin seeds, 1 bay leaf, 2 cloves, 2 cardamoms, 2 tablespoon olive oil, ½ inch cinnamon stick
- Add chopped garlic, ginger, green chilies, and chopped onions continue to saute until the onion turns translucent.1 onion, 2 teaspoon ginger, 2 garlic cloves, 2 green chilies
- Add the tomatoes, and spices (red chili powder, turmeric, and garam masala). Sir well.1 Tomato, ½ teaspoon garam masala, ½ teaspoon red chili powder, ¼ teaspoon turmeric powder, Salt to taste
- Add salt and soaked green gram, rinsed rice, and 2 cups of water. Stir well to get an even mix and press 'cancel' to stop sauteing.½ cup green gram, 1 ¼ cup basmati rice
- Now close the lid on the instant pot and press the 'pressure cook' setting. Set the timer for 5 mins high pressure.
- Once the timer goes off, do a natural pressure release.
- When the pressure pin goes down on the Instant Pot, remove the lid and garnish the rice with cilantro. Fluff rice a little with a fork to let it cool down.Coriander leaves
- Instant Pot Moong Rice is ready! Serve it hot paired with a gravy-rich curry or raita.
Video
Notes
- Use canned tomatoes or fresh ones as per your choice.
- Soaking the dal for at least 4-6 hours or overnight helps it soften and cook evenly with the rice in the Instant Pot.
- Washing removes excess starch and helps the pulao cook into separate, fluffy grains instead of becoming sticky.
- Too much water can make the rice mushy, while too little water may leave the dal
- undercooked.Let the cumin seeds and whole spices sizzle in oil first. This step releases their aroma and builds the base flavor of the pulao.
- Since the dal is already soaked, a short pressure cook time is enough to cook both rice and lentils perfectly.
- Let the pressure release naturally so the rice grains remain intact and fluffy.
- Use a fork to fluff the pulao instead of stirring aggressively, which can break the rice grains.
- Reduce green chilies for a mild version or add extra for a spicier pulao
YOUR OWN NOTES
Nutrition
Calories: 317kcal | Carbohydrates: 55g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 77mg | Potassium: 429mg | Fiber: 6g | Sugar: 4g | Vitamin A: 295IU | Vitamin C: 8mg | Calcium: 60mg | Iron: 2mg
Nutritional information is an estimation only.
Tried this recipe?Mention @simplesumptuouscooking or tag #simplesumptuouscooking!
Grace says
Hi Uma, Thanks for your recipe, wanted to check if the rice and water proportion is same even in stovetop gas cooking?
usually we use 1 cup rice and 2 cups water, hence the question.
Uma Raghupathi says
No stovetop water rice ratio is different than Instant Pot. Hope you got that right. Thank you Grace.
Shev says
Will the cooking time and water quantity change if I use brown rice in place of white rice. If yes, how long should I cook and how much water should I add?
Uma Raghupathi says
Hi Shev, If you like to add 1 cup brown rice add 1 1/4 cup water, and pressure cook for 25 minutes. Good luck!
Jugnoo says
Thank you. Could you please let me now how much ginger. This recipe sounds delicious & healthy. Thanks
Uma Raghupathi says
Sorry for the missing ingredient list. Updated it. We used 2 tsp grated ginger. Thank you, Jugnoo.
Jugnoo says
How much garlic
Uma Raghupathi says
Hi. I used 2 garlic cloves
Sarah says
Delicious and perfect consistency. Best rice dish I've made in the Instant Pot!
Uma Raghupathi says
Thank you so much Sarah! I appreciated your feedback:)
Surabhi Mahant says
Very healthy and yummy recipe 👍 just follow it on the dot. It will come out great!! I cooked it and loved it ❤️
Uma Raghupathi says
Thank you Surabhi for your feedback 🙂