Easy Green Moong Dal Recipe – Healthy Indian Mung Bean Curry

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.

Green Moong Dal Recipe — Here goes the image caption

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

Prep Time 10 mins

Cook Time 40 mins

Total Time 50 mins

Cooking Method: Simmering

Cuisine: Indian

Courses: Dinner, Lunch

Difficulty: Intermediate

Servings: 3

Best Season: Winter

Dietary: Dairy-Free, Gluten-Free, High-Protein, Vegan

Description

Easy green moong dal curry made with mung beans, spices, and tomatoes—healthy, vegan, and full of flavor.

Ingredients

1 cup green moong dal (whole mung beans)
1 medium onion, chopped
250 g tomato purée
1 teaspoon grated ginger
4 garlic cloves, minced
2 bay leaves
4 tablespoons olive oil
1 teaspoon cumin seeds
½ teaspoon mustard seeds
1 teaspoon crushed chili flakes
1 teaspoon garam masala
1 teaspoon coriander powder
½ teaspoon turmeric
1 ½ teaspoons salt
3 cups water (750 ml)
Fresh coriander leaves, for garnish
Lemon wedges, for serving

Instructions

1
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.
2
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.
3
Build the base
Add bay leaves and sauté for 30 seconds. Then add chopped onions and cook until soft and lightly golden.
4
Add aromatics
Stir in garlic and ginger. Cook for about 1 minute until fragrant.
5
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.
6
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.
7
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

Keywords: delicious, homemade, vegan recipe