Moong Daal. Moong Bean Lentils Cooked in Indian Spices

Moong daal is a very common lenil soup prepared in many Indian homes with each family having their own unique recipe depending on the region of India they are from. 

IMG_5797.jpg

About my recipe

This moong daal recipe is one that I learnt from my Mom, and she lived all over India – for all I know this recipe is a smorgasbord of flavors from all parts of India.    She grew up in Northern India, lived in Western India after marriage, and is originally from Southern India.

IMG_5782 (1)

What is Moong dhal

Moong dhal is a lentil soup made with dried moong beans and spices. Dried moong beans are available in two forms – with the green skin left on or with the skin removed which turns the moong lentil a pale yellow in color. In this recipe I made my moong daal with whole dried green moong lentils.

IMG_5772.jpg

As a dhal moon dhal tastes wonderful flavored with aromatic spices and served over rice. When I make moog daal I typically serve it with quinoa or rice along with a side of green beans or a cabbage saute.  Moong daal can also be served as a steaming bowl of soup.

Moong Daal
serves 4-6

Ingredients: 

  • 1 cup dried whole moong daal.  Cook this with 3 cups water on the stove top until the moong lentils are tender. Follow the package directions. Or use the Instapot or a pressure cooker to cook the lentils. I cooked the daal on pressure setting on the Instapot for 30 minutes.  The lentils should be super tender like soft butter.
  • 1 medium onion finely chopped
  • 1 tsp fresh grated ginger
  • 1 large tomato finely chopped
  • 3 cups finely chopped spinach
  • 1 tsp cumin seeds
  • 1 tsp asafoetida powder
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp turmeric powder
  • Chili powder (optional) or 1 whole red chili
  • Salt
  • Oil
  • 2 tbsp cilantro for garnish
  • Juice of 1 lemon

Directions:

  • In a pot heat 2-3 tbsp oil.  Add the cumin seeds and brown slightly for 5 seconds. Add asafoetida powder and mix into oil for 2-3 seconds (do not burn the spice). Next add onions and ginger and sauté until onions are translucent about 3-5minutes.
  • Add the coriander powder, cumin powder, turmeric and chili powder and fry for 2-3 seconds.  Add tomatoes and cook for 5 minutes for the tomatoes to become tender.
IMG_5773
  • Next add cooked moong daal and the water it is in.  Add more water as needed to make thin the daal – about 1 cup more water. Add 1 tsp salt and chopped spinach. Cook for additional 5 minutes until hot and bubbly.  Turn the stove off.
  • Garnish with chopped cilantro and stir in juice of 1 lemon. Moong daal is ready.
IMG_5782 (1)
IMG_5797.jpg

Leave a Reply