What is Whole Moong Dal?
Whole moong dal is the unhulled version of mung beans. It has a slightly chewy texture when cooked and a mild, nutty flavor. It’s packed with plant-based protein, folate, and dietary fiber, making it a popular ingredient in vegetarian and vegan diets. It is used in Indian kitchens to make stews, soups, and even sprouted dishes, thanks to its versatility and health benefits.
I grew up eating simple moong dal, a dish close to my heart. Whole moong beans hold a special place in Kashmiri cuisine. In our kitchens, we prepare it in various ways — some beloved dishes include moong dal with lotus root, plain moong dal, and moong dal khichdi.
Why I Love Making Whole Moong Dal
I love making this dish because it’s one of those soul-warming meals that’s incredibly nourishing without being heavy.
It brings back childhood memories of cozy evenings, simple food, and the aroma of spices slowly simmering in the kitchen. The recipe is forgiving, budget-friendly, and doesn’t need fancy ingredients.
And, it’s a great way to enjoy a wholesome, protein-rich meal without any dairy or meat.
Moong dal is one of the easiest lentils to digest and is often recommended in Ayurvedic diets to balance all three doshas—Vata, Pitta, and Kapha. It is considered *sattvic* and is known for promoting calmness and clarity of mind.
What You Need to Make Whole Moong Dal
Main Ingredients
Whole Moong Dal (1 cup): The star of the dish; hearty, protein-rich, and earthy.
Water (5 cups): To cook the lentils to a soft, stew-like texture.
Oil (2 tbsp): Helps carry and deepen the flavors of the spices.
Whole Spices
Cloves (3): Add warmth and depth to the dal.
Black Cardamom Pod (1): Offers a smoky, bold aroma.
Dried Red Chilies (2–3): Infuse the dal with a subtle smoky heat.
Cumin Seeds (1 tsp): Provide nutty, earthy base flavors.
Ground Spices
Turmeric Powder (1 tsp): Adds color and anti-inflammatory benefits.
Ground Fennel Seeds (2 tsp): Gives a gentle sweetness and cooling effect.
Ground Dry Ginger (1 tsp): Warms the body and supports digestion.
Asafoetida (⅓ tsp): Enhances flavor and reduces bloating.
Salt (1 tsp): Balances and brings out all other flavors.
Optional
Green Chilies (2): Add them for a spicy kick, or skip for a milder taste.
Low-Fat Alternatives
Replace the 2 tbsp oil with just 1 tsp or use a few drops of avocado or olive oil for sautéing.
To make it completely oil-free, dry roast the spices in a nonstick pan and cook the dal in plain water.
Add more water or use a splash of unsweetened oat or almond milk at the end to make it creamy without adding fat.
Whole moong dal is a powerhouse of plant-based protein and contains essential nutrients like magnesium, potassium, folate, and fiber—making it a heart-healthy and diabetes-friendly food choice.
How I Cook My Whole Moong Dal
I start by soaking the moong dal overnight, which makes it easier to digest and shortens the cooking time. In the morning, I rinse it well and add it to the Instant Pot with water.
Then comes my favorite part—adding the spices! I mix in the whole spices like cloves and cardamom, the cumin seeds, dried red chilies, and all the ground spices. I also add oil at this stage to help blend the flavors.
Once that’s done, I cook it on high pressure for 40 minutes and let the pressure release naturally. When it’s done, I open the lid, switch to sauté mode, and stir gently. Sometimes I add green chilies here, depending on who I’m cooking for.
After 3–5 minutes of simmering, it’s ready to serve.
In Kashmiri cuisine, whole moong dal is more than a daily staple—it’s also an essential part of festival meals like Shivratri. It’s often cooked without onion or garlic to keep it sattvic and spiritually pure.
Kashmiri Moong Dal Recipe
Equipment
- Set of Measuring Spoons
- One Set of measuring cups
- Cutting Boards and Knives
- Instant Pot
Ingredients
- 1 cup whole moong dal green gram lentils soaked overnight
- 5 cups water
- 3 whole cloves
- 1 tsp salt adjust to taste
- ⅓ tsp asafoetida
- 2 to 3 whole dried red chili pepper
- 2 teaspoons ground fennel seeds
- 1 tsp ground dry ginger sonth
- 1 tsp turmeric powder haldi
- 1 tsp cumin seeds jeera
- 2 tbsp oil
- 1 whole black cardamom pod kali elaichi
- 2 green chllies optional
Instructions
- Rinse soaked moong dal
- Combine the rinsed moong dal and 4 cups of fresh water in your Instant Pot or pressure cooker. Stir in the cloves, salt, asafoetida, dried red chili, ground fennel, ground dry ginger, turmeric, cumin seeds, oil, ground cumin, and the black cardamom pod.
- Secure the lid, set to Manual or High Pressure mode, and cook for 40 minutes. Allow the pressure to release naturally once done.
- Open the lid, select Sauté mode. Stir the dal gently and allow it to simmer for 3–5 minutes until everything is well incorporated. Add water if needed. Add green chillies if using. Skip for milder taste. Turn off sauté mode and transfer the dal to a serving bowl. Serve hot.
Notes
- Always soak moong dal overnight for best results.
Reasons to Love Whole Moong Dal
It’s filling yet light on the stomach, making it perfect for everyday meals.
Whole moong is packed with protein and fiber, great for plant-based diets.
The spices create an aromatic, comforting flavor without overpowering the lentils.
This recipe is naturally gluten-free and can be made vegan with no effort.
It’s easy to cook in bulk and stores well for a few days in the fridge.
Other Instant Pot Dal Recipes You Might Like
Instant Pot Palak Dal( Dal with Spinach)
Instant Pot Vegan Chana Dal Recipe
Kashmiri households prepare unique dishes like moong dal with lotus root and moong dal khichdi, showcasing the versatile use of this humble lentil in both everyday and ceremonial cooking.
Cooking Tips and Techniques
Soak the lentils overnight for better texture and faster cooking.
Toast the spices lightly in oil before pressure cooking for enhanced aroma.
Adjust the amount of dried red chili based on your spice tolerance.
Use a natural pressure release method for a smoother consistency.
If it thickens too much while sitting, just stir in a little hot water before serving.
Why You Should Try This Whole Moong Dal Recipe
This recipe is a must-try for anyone looking to enjoy wholesome, comforting Indian food without complicated steps. It’s a one-pot meal that brings protein, fiber, and warming spices together in perfect harmony.
Best of all, it’s easy to make vegan. I always skip ghee and just stick with oil and water or a plant-based milk splash—and it tastes just as good!
Whole moong dal is an excellent source of plant protein, iron, and antioxidants, so you’re not just eating a delicious meal—you’re nourishing your body. Whether you’re new to Indian cooking or a seasoned pro, this recipe is a staple worth adding to your weekly meal plan.
Frequently Asked Questions
1. What is whole moong dal?
Whole moong dal, also called green gram, is a small green legume used in Indian cooking. It’s rich in protein, fiber, and nutrients and is often cooked as a curry, soup, or added to khichdi.
2. Is moong dal good for health?
Yes, moong dal is packed with plant-based protein, iron, fiber, and essential vitamins. It is known to support digestion, aid in weight management, and boost energy levels.
3. Can I make moong dal without a pressure cooker?
Absolutely! You can cook soaked moong dal in a pot. It will take around 45–60 minutes on the stovetop, depending on how soft you want the lentils.
4. Do I need to soak whole moong dal before cooking?
Soaking is recommended as it shortens the cooking time and helps with better digestion. Soak the dal for at least 6–8 hours or overnight for best results.
5. I do not eat onions and garlic. Can I still make this dish?
Yes, this recipe is naturally onion- and garlic-free, making it ideal for those who avoid these ingredients for religious or digestive reasons.
6. Can I use sprouted moong for this recipe?
Yes, sprouted moong dal can be used, but reduce the cooking time since sprouted lentils cook faster. They also add a fresh, slightly nutty flavor.
7. Is moong dal suitable for a vegan diet?
Yes, moong dal is plant-based. If the recipe includes ghee or milk, simply swap them with vegan alternatives like oil or oat milk.
8. What can I serve with whole moong dal?
Whole moong dal pairs beautifully with steamed rice, jeera rice, or roti. You can also enjoy it with millet flatbreads or plain parathas.
9. Can I freeze cooked moong dal?
Yes, cooked moong dal can be frozen in airtight containers for up to 2 months. Thaw and reheat with a splash of water when ready to eat.
10. Why is my moong dal too watery or too thick?
Dal consistency depends on the water ratio. If it’s too watery, cook on sauté mode to reduce. If too thick, add a bit of warm water and stir gently.
11. How can I make this moong dal spicier?
To add heat, increase the number of green chilies, use red chili powder, or temper with crushed dried red chilies in hot oil before serving.
