Green Moong Dal Recipe (Instant Pot)
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.
Servings: 4
Calories: 259kcal
Equipment
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.
Nutrition
Calories: 259kcal | Carbohydrates: 18g | Protein: 13g | Fat: 4g | Saturated Fat: 3g | Sodium: 85mg | Potassium: 67mg | Fiber: 2g | Sugar: 2g | Vitamin A: 152IU | Vitamin C: 6mg | Calcium: 15mg | Iron: 1mg