If you’re looking for a simple, nourishing, and comforting meal, this green moong dal recipe is a perfect addition to your weekly menu. Made with whole green mung beans, aromatic Indian spices, and tomatoes, it’s hearty, healthy, and full of flavor.
Moong dal is a staple in Indian cooking because it’s budget-friendly, protein-rich, and incredibly easy to prepare. As it slowly simmers with cumin, turmeric, garlic, and garam masala, it transforms into a warm, comforting curry that pairs beautifully with rice, quinoa, or flatbread.
This is one of those everyday recipes you’ll come back to again and again.
Health Benefits of Green Moong Dal
Green moong dal recipe is not only delicious but also highly nutritious:
- High in plant protein – great for vegan and vegetarian diets
- Rich in fiber – supports healthy digestion
- Loaded with nutrients – includes iron, magnesium, potassium, and B vitamins
- Helps stabilize blood sugar – low glycemic index
- Supports overall wellness – especially when combined with turmeric, ginger, and garlic
ingredients.
Tips for Best Results
Finish with a drizzle of olive oil or ghee for extra richness
Soaking the dal improves texture and reduces cooking time
Mash a few beans while cooking for a thicker, creamier consistency
Adjust spice level by increasing or reducing chili flakes
Easy Green Moong Dal Recipe – Healthy Indian Mung Bean Curry
Description
Easy green moong dal curry made with mung beans, spices, and tomatoes—healthy, vegan, and full of flavor.
Ingredients
Instructions
-
Soak the beans
Rinse the green moong dal well and soak it in water for about 4 hours. This helps reduce cooking time and improves texture and digestibility.
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Temper the spices
Heat olive oil in a large pot over medium heat. Add cumin seeds and mustard seeds and let them splutter until fragrant.
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Build the base
Add bay leaves and sauté for 30 seconds. Then add chopped onions and cook until soft and lightly golden.
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Add aromatics
Stir in garlic and ginger. Cook for about 1 minute until fragrant.
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Add tomatoes and spices
Add tomato purée, turmeric, coriander powder, chili flakes, garam masala, and salt. Cook for 2–3 minutes until the mixture thickens and becomes aromatic.
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Cook the dal
Add soaked moong beans and water. Stir well and bring to a gentle boil.
Lower the heat and simmer for 30–40 minutes, until the beans are soft and creamy.
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Finish and serve
Squeeze fresh lemon juice on top and garnish with chopped coriander leaves.
Serve hot with rice, quinoa, roti, or naan.
Nutrition Facts
Servings 3
Serving Size 1
- Amount Per Serving
- Calories 471.15kcal
- % Daily Value *
- Total Fat 20.23g32%
- Saturated Fat 2.68g14%
- Sodium 1233.53mg52%
- Potassium 486.33mg14%
- Total Carbohydrate 55.47g19%
- Dietary Fiber 9.85g40%
- Sugars 7.1g
- Protein 19.97g40%
- Vitamin A 776.75 IU
- Vitamin C 13.73 mg
- Calcium 81.41 mg
- Iron 5.03 mg
- Vitamin E 4.66 mg
- Vitamin K 15.41 mcg
- Thiamin 0.06 mg
- Riboflavin 0.09 mg
- Niacin 1.46 mg
- Vitamin B6 0.23 mg
- Folate 17.8 mcg
- Pantothenic Acid 0.45 mg
- Phosphorus 63.68 mg
- Magnesium 34.83 mg
- Zinc 0.57 mg
- Selenium 2.75 mcg
- Copper 0.33 mg
- Manganese 0.35 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Tips for Best Results
- Soaking the dal improves texture and reduces cooking time
- Mash a few beans while cooking for a thicker, creamier consistency
- Adjust spice level by increasing or reducing chili flakes
- Finish with a drizzle of olive oil or ghee for extra richness
