Hari Moong Dal (Whole Green Mung Dal)
Wholesome whole green mung beans simmered until creamy and finished with a sizzling tadka of cumin, garlic, ginger and chili. Nourishing, protein-rich and deeply comforting.
Servings
Ingredients
Nutrition
Per serving
Steps
Cook the beans
Drain the soaked beans and put them in a medium pot (about 3 quarts/3L). Add the turmeric, salt and water and simmer over medium heat for 25-30 minutes (or 4 whistles in a pressure cooker).
- 200g mung beans
- ½ tsp turmeric
- 1L water
- 1 tsp salt
✅ Done when: beans are soft and starting to fall apart
Make the spiced oil (tadka)
Heat the oil in a medium pan (about 10 inches/26cm) over medium heat. Add the cumin seeds and garlic and fry until the garlic turns golden, then add the ginger, onion and chilies and cook for 5 minutes until the onion softens. Stir in the tomato and chili powder and cook for 3 more minutes until the tomato breaks down.
- 2 tbsp oil
- 1 tsp cumin seeds
- 4 cloves garlic
- 1 tbsp ginger
- 1 onion
- 2 green chilies
- 1 tomato
- 1 tsp
✅ Done when: tomato has softened and the oil separates slightly at the edges
Mix together
This step is part of Foodie Premium. Subscribe to unlock the full method, cooking mode and every recipe in the library.
Finish
This step is part of Foodie Premium. Subscribe to unlock the full method, cooking mode and every recipe in the library.
Cook the beans
Drain the soaked beans and put them in a medium pot (about 3 quarts/3L). Add the turmeric, salt and water and simmer over medium heat for 25-30 minutes (or 4 whistles in a pressure cooker).
- 200g mung beans
- ½ tsp turmeric
- 1L water
- 1 tsp salt
✅ Done when: beans are soft and starting to fall apart
Make the spiced oil (tadka)
Heat the oil in a medium pan (about 10 inches/26cm) over medium heat. Add the cumin seeds and garlic and fry until the garlic turns golden, then add the ginger, onion and chilies and cook for 5 minutes until the onion softens. Stir in the tomato and chili powder and cook for 3 more minutes until the tomato breaks down.
- 2 tbsp oil
- 1 tsp cumin seeds
- 4 cloves garlic
- 1 tbsp ginger
- 1 onion
- 2 green chilies
- 1 tomato
- 1 tsp
✅ Done when: tomato has softened and the oil separates slightly at the edges
Mix together
This step is part of Foodie Premium. Subscribe to unlock the full method, cooking mode and every recipe in the library.
Finish
This step is part of Foodie Premium. Subscribe to unlock the full method, cooking mode and every recipe in the library.
The Story Behind the Dish
Mung beans are native to the Indian subcontinent and have been eaten there for thousands of years. Ayurveda, India's traditional medicine, considers mung the most digestible of all pulses.
Whole green mung dal is everyday home food across North and West India, often cooked for anyone feeling under the weather.
⭐ Why It's Famous
Cheap, filling and packed with plant protein, moong dal is the healthy heart of an Indian meal.
💡 Fun Fact
'Tadka' — sizzling spices in hot oil and pouring them over a dish — is the step that gives dal its final burst of aroma.
Across India
23.02°N, 72.57°E
Related recipes
Comments (0)
No comments yet. Be the first to share your thoughts!