Green Moong Dal Recipe (Easy Indian Mung Bean Curry)

If you’re looking for a nourishing, comforting, and simple plant-based meal, this Green Moong Dal recipe is a wonderful dish to add to your weekly rotation. Made with whole green moong beans, fragrant spices, tomatoes, and fresh aromatics, this dal is both hearty and incredibly flavorful.

Green Moong Dal Recipe ⭐⭐⭐⭐⭐

40 min | Vegan | Gluten-Free | 4 servings

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Moong dal is a staple in many Indian kitchens because it’s affordable, nutritious, and easy to prepare. The beans simmer slowly with warming spices like cumin, turmeric, and garam masala, creating a rich and comforting dish that pairs beautifully with rice or warm flatbread.

This recipe uses simple pantry ingredients and comes together with minimal preparation, making it perfect for weeknight cooking or meal prep. Like many traditional dal recipes, it’s also naturally vegan, gluten-free, and packed with plant-based protein.

If you enjoy wholesome dishes like this one, you might also love my Spicy Eggplant in Creamy Coconut Sauce or Crispy Baked Fennel with Parmesan, both great options for flavorful plant-based meals.

If you enjoy cozy plant-based meals, you might also like my Spicy Eggplant in Creamy Coconut Sauce, another simple dinner packed with warming spices and rich flavor.

Green Moong Dal Recipe

Recipe Facts

• Preparation Time: 10 minutes

• Cooking Time: 30–40 minutes

• Total Time: 50 minutes

• Servings: 3–4 servings

• Cuisine: Indian-inspired

• Diet: Vegan, Gluten-Free

• Difficulty: Easy

  
  

Ingredients

• 1 cup green moong dal (whole green mung beans)

• 1 medium onion, chopped

• 250 g tomato polpa (tomato puree)

• 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

• 1½ teaspoons salt

• 3 cups (750 ml) water

• Fresh coriander leaves, for garnish

• Lemon wedges, for serving

How to Make Green Moong Dal

1. Prepare the Moong Beans

Rinse the green moong beans thoroughly and soak them in water for about 4 hours. This helps them cook faster and improves digestibility.

2. Temper the Spices

Heat the olive oil in a large pot or deep pan over medium heat. Add the mustard seeds and cumin seeds and cook until they begin to splutter and release their aroma.

3. Build the Flavor Base

Add the bay leaves and fry for about 30 seconds. Next, add the chopped onion and sauté until it becomes soft and lightly golden.

4. Add Aromatics

Stir in the grated ginger and minced garlic, cooking for about 1 minute until fragrant.

5. Add Tomatoes and Spices

Add the tomato polpa, salt, turmeric, crushed chili, garam masala, and coriander powder. Sauté the mixture for about 2 minutes, allowing the spices to blend with the tomato base.

Moong Dal Curry

Moong Dal Curry

Moong Bean Dal Curry

6. Cook the Dal

Add the soaked moong beans and pour in the water. Stir well and bring the mixture to a gentle boil.

Reduce the heat and simmer for 30–40 minutes, or until the beans are soft and tender.

Moong Bean Curry recipe

Green Moong Beans Stew

Green Moong Beans Curry garnished with coriander leaves

7. Serve

Finish with a squeeze of fresh lemon juice and garnish with chopped coriander leaves.

Serve hot with steamed rice, quinoa, or warm flatbread.

Health Benefits of Moong Beans

Green moong beans are one of the most nutritious legumes and are widely used in traditional Indian cooking for their health benefits.

Excellent Source of Plant Protein

Moong beans are rich in plant-based protein, making them a great option for vegetarians and vegans looking for satisfying and nourishing meals.

Supports Digestion

These beans are high in dietary fiber, which helps support healthy digestion and can promote gut health.

Rich in Vitamins and Minerals

Moong beans contain important nutrients such as iron, potassium, magnesium, and B vitamins, all of which support energy production and overall wellness.

Helps Maintain Balanced Blood Sugar

Because moong beans are low on the glycemic index and high in fiber, they help promote stable blood sugar levels.

Anti-Inflammatory Properties

The combination of turmeric, ginger, garlic, and legumes in this recipe provides natural anti-inflammatory benefits that support overall health.

Tips for the Best Moong Dal

• Soaking the beans helps them cook faster and improves their texture.

• If you prefer a thicker dal, mash some of the beans gently with a spoon while cooking.

• Adjust the spice level by adding more or less crushed chili.

• For extra flavor, finish with a drizzle of olive oil or ghee before serving.

FAQ

Do I have to soak moong beans before cooking?

Soaking is recommended because it helps the beans cook faster and improves digestibility, but if you're short on time, you can cook them without soaking. Just allow extra cooking time.

Can I use yellow moong dal instead?

Yes, yellow moong dal works well and cooks faster, but the texture will be slightly creamier compared to whole green moong beans.

How long does moong dal last?

Stored in an airtight container in the refrigerator, moong dal can last 3–4 days. It also freezes well for up to two months.

What should I serve with moong dal?

Moong dal is traditionally served with steamed rice, roti, naan, or quinoa for a complete meal.

Final Thoughts

This Green Moong Dal recipe is simple, comforting, and full of nourishing ingredients that make it perfect for everyday cooking. With its fragrant spices, hearty beans, and fresh herbs, it’s a dish that brings both warmth and flavor to the table.

Whether you’re exploring more plant-based meals or simply looking for wholesome recipes made with pantry staples, this dal is a wonderful addition to your collection.

If you love wholesome recipes made with simple ingredients, be sure to explore more of my Quick Healthy Dinners and Gluten-Free Recipes for easy meal inspiration.