Green moong dal curry with brown rice is a wholesome and delicious meal. The whole green moong dal (also known as mung beans) are highly nutritious and also one of the most widely available lentil varieties. This recipe is a traditional Indian mung bean curry recipe made with whole spices and a base of onion and tomatoes.
Whole green moong dal has an earthy taste and in this recipe the flavours are enhanced by cooking with whole spices like cinnamon, bayleaf, peppercorns and cloves. Unlike yellow moong dal or moong dal chilka, each bean stays firm even after long cooking, making it ideal for curries, lentil salads and of course sprouting.
This time in our Goa vacation we explored traditional Goan cuisine — xacuti, cafreal, sannas, saansav etc. Very delicious but by the 4th day I needed some comfort food and cooked some green moong dal-chawal at the apartment we were staying at :-).
Whether it is a long day or a long travel one is coming back from, there is nothing more comforting than a warm bowl of lentil and rice. No matter where we go and how much fusion and international food we eat, after some 3-4 days, every Indian (especially North Indian) will start to crave for the familiar taste of dal or lentil curry.
For many traditional Indian lentils, one needs to find an Indian store, but the green moong dal is one of the most widely available lentils. I’ve lived in many countries and I’ve always found the mung beans (and also red lentils or lal masoor in all local supermarkets.
In India, we have a large variety and sub-varieties in lentils. Moong dal or mung bean is one such lentil. It is used as whole green, split but not skinned as well as skinned yellow mung dal.
As are the varieties so are the plenty of lentil recipes. Even a simple lentil curry recipe with each is different in taste and preparation.
Health Benefits of Moong dal/ Mung bean
- Mung bean is a rich source of protein. 100g of mung beans has 24g of proteins.
- The whole green moong dal with its skin has a lot more nutrition than skinned yellow moong dal. Along with proteins, green mung bean is rich in dietary fiber, antioxidants, and phytonutrients.
- Because of its high nutrient density, whole green mung beans help fight against many diseases including cancer, diabetes, heart diseases, and obesity.
Why should lentils be soaked before cooking?
All dried lentils cook better when soaked for 1-2 hours before cooking. Soaking lentils, pulses, and beans reduces their cooking time and also ensures that they can be easily digested and their nutrients are better absorbed in the body.
If you like this recipe, please take a moment to rate it and/or leave your thoughts in comments. It will really encourage me to keep exploring, learning and improving.
Sabut Moong Dal/ Whole green Mung Bean curry
Ingredients (1cup = 240ml; 1tbsp = 15ml; 1tsp = 5ml)
- 1 cup sabut moong dal (200g) green mung beans, soaked overnight
- 1 onion (~100g) chopped
- 2 tomatoes (~250g) puréed
- 2 cloves garlic grated
- 1 inch ginger grated
- 1 tbsp ghee/oil
- 1 pinch asafoetida
- 1 tsp cumin seeds
- 1 inch cinnamon stick
- 2 cloves
- 2 black peppercorns
- 1 bayleaf
- 1 tsp turmeric powder
- 2 tsp coriander powder
- Salt to taste
To garnish (optional):
- Fresh Ginger cut into slivers
- Fresh Red Chilli sliced
- Fresh mint
- Wash the moong dal under running water and then soak in 3 cups of water for at least 4 hours (or overnight).
- Drain and add the dal to a pressure cooker. Add 3 cups of water, some salt, and ½ tsp turmeric. Close the lid and pressure cook the dals on medium-high heat for 3-4 whistles (about 10-15 mins). Remove from heat and open the cooker only after all the steam has escaped on its own. Alternately cook them in a stock pot for about half an hour until the dals are tender.
- While the dal is cooking, heat ghee/oil in a separate pan. Once the ghee is hot, add asafoetida, cumins seeds, cinnamon, cloves, peppercorns and bayleaf. Sauté for a minute.
- Add garlic, ginger, and onions. Sauté for 2-3 minutes till the onions start to turn soft and translucent. Add the tomato purée, turmeric powder, coriander powder, and salt. Mix well and cook open for another 5 minutes till the onion-tomato mix is cooked.
- Once the dal is cooked, add the onion-tomato mixture to the dal. Mix well. Cook for another couple of minutes.
- Garnish with fresh ginger, coriander leaves, and red chilies and serve hot with rice or roti.
Connect with me
If you try this recipe or if you have more homemade date bar recipes to share, I would really love to know. Tag your picture with #weekendkitchen on instagram or connect with me on Facebook, Twitter, Google+, and/or Pinterest. Or join our newest journey into Recipe Videos.
Would love to start a conversation, share recipes, cooking experiences and food stories from India and around the world.