Get ready to dive into a world of flavors with these delicious green moong dal recipes! Moong dal, also known as split mung beans, is a staple ingredient in many Indian and Southeast Asian cuisines. It’s high in protein, fiber, and nutrients, making it an excellent choice for a healthy meal. Whether you’re looking for a comforting bowl of soup or a flavorful curry to spice up your dinner routine, we’ve got you covered. In this article, we’ll be exploring 20 mouth-watering green moong dal recipes that are sure to please even the pickiest of eaters.
Read on to discover some incredible dishes that will keep you coming back for more!
Spiced Green Moong Dal Soup
This creamy and comforting soup is a perfect blend of Indian spices and moong dal (split green gram). This recipe makes a delicious and nutritious meal that’s easy to prepare.
Ingredients:
– 1 cup split green gram (moong dal)
– 2 cups water
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 inch ginger, grated
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground cardamom
– Salt, to taste
– 2 tablespoons vegetable oil
– Fresh cilantro, for garnish
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain and blend the moong dal with 1 cup of water until smooth.
3. Heat oil in a pan over medium heat. Add chopped onion, minced garlic, and grated ginger. Cook until the onion is translucent.
4. Add the blended moong dal mixture, cumin, coriander, cinnamon, cardamom, and salt to the pan. Stir well.
5. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes or until the soup thickens slightly.
6. Garnish with fresh cilantro and serve hot.
Cooking Time: 30-40 minutes
Green Moong Dal Khichdi
Khichdi, a popular Indian dish, is a flavorful and comforting mix of lentils and rice. This Green Moong Dal Khichdi recipe uses moong dal (split green gram) as the main ingredient, which provides a good source of protein and fiber.
Ingredients:
– 1 cup split green gram (moong dal)
– 2 cups water
– 1 tablespoon ghee or oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt, to taste
– 2 tablespoons chopped fresh cilantro (optional)
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the water and blend the dal with 2 cups of fresh water until smooth.
3. Heat the ghee or oil in a large pan over medium heat. Add the chopped onion and sauté until translucent.
4. Add the minced garlic, ground cumin, and salt. Cook for 1 minute.
5. Pour in the blended moong dal mixture and stir well.
6. Reduce the heat to low and simmer for 10-15 minutes or until the khichdi thickens slightly.
7. Garnish with chopped cilantro, if desired.
Cooking Time: 20-25 minutes
South Indian Style Green Moong Dal Curry
A flavorful and nutritious curry made with split green moong lentils, spinach, and a blend of aromatic spices.
Ingredients:
– 1 cup split green moong dal
– 2 cups water or vegetable broth
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– 1/2 teaspoon cumin seeds
– 1/2 teaspoon coriander powder
– 1/4 teaspoon turmeric powder
– 1/4 teaspoon red chili powder
– 1/2 cup fresh spinach leaves
– Salt, to taste
– Cooking oil or ghee, for frying
Instructions:
1. Rinse the lentils and soak them in water for at least 30 minutes. Drain and set aside.
2. Heat oil in a pan over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add chopped onion, minced garlic, and grated ginger. Saute until the onion is translucent.
4. Add the lentils, coriander powder, turmeric powder, and red chili powder. Mix well.
5. Add 2 cups of water or broth and bring to a boil.
6. Reduce heat to low and simmer for 15-20 minutes or until the lentils are cooked.
7. Stir in fresh spinach leaves and season with salt.
8. Serve hot with steaming rice or roti.
Cooking Time: 25-30 minutes
Green Moong Dal Salad with Lemon Dressing
This vibrant salad is a perfect blend of protein-rich moong dal, crunchy vegetables, and tangy lemon dressing. It’s an excellent option for a quick and healthy meal or as a refreshing side dish.
Ingredients:
– 1 cup cooked green moong dal
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup cucumber slices
– 1/4 cup red onion, thinly sliced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, and red onion.
2. Add the cooked moong dal on top of the vegetables.
3. In a small bowl, whisk together lemon juice and olive oil for the dressing.
4. Pour the dressing over the salad and toss to combine.
5. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 10 minutes
Green Moong Dal Stir-Fry with Vegetables
This flavorful and healthy stir-fry is made with green moong dal, a type of split mung bean, and mixed vegetables. It’s a great option for a quick weeknight dinner or lunchbox addition.
Ingredients:
– 1 cup green moong dal
– 2 cups water
– 1 tablespoon vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 bell pepper (any color), diced
– 1 small carrot, peeled and grated
– Salt, to taste
– Optional: any other vegetables of your choice
Instructions:
1. Rinse the moong dal and soak it in water for at least 30 minutes.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add chopped onion and minced garlic; sauté until softened, about 2-3 minutes.
4. Add diced bell pepper and grated carrot; stir-fry for an additional 2-3 minutes.
5. Drain the moong dal and add it to the skillet; stir well.
6. Cook for 5-7 minutes or until the dal is cooked and the vegetables are tender.
7. Season with salt to taste.
Cooking Time: 15-20 minutes
Green Moong Dal Pulao
A flavorful and nutritious pulao recipe made with split green gram (moong dal), basmati rice, and a hint of spices.
Ingredients:
– 1 cup split green gram (moong dal)
– 2 cups basmati rice
– 2 tablespoons ghee or oil
– 1 onion, finely chopped
– 1 teaspoon cumin seeds
– 1 teaspoon coriander powder
– 1/2 teaspoon turmeric powder
– Salt, to taste
– 4 cups water
– Fresh cilantro, for garnish
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight. Drain the water and set aside.
2. Heat the ghee or oil in a large pan over medium heat. Add the cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onion and sauté until translucent.
4. Add the basmati rice and stir well to combine with the onion mixture.
5. Add 2 cups of water, moong dal, turmeric powder, and salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the rice and dal are cooked and fluffy.
6. Garnish with fresh cilantro and serve hot.
Cooking Time: 20-25 minutes
Green Moong Dal Paratha
This recipe combines the goodness of moong dal with the flavor of green chilies, spinach, and spices to create a nutritious and mouthwatering flatbread.
Ingredients:
– 1 cup moong dal
– 1/2 cup whole wheat flour
– 1/4 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 teaspoon ghee or oil
– 1/2 cup water
– 2 green chilies, finely chopped
– 1 tablespoon fresh spinach leaves, chopped
– Optional: garlic, ginger, or cilantro for added flavor
Instructions:
1. Soak moong dal in water for at least 4 hours or overnight. Drain and grind into a smooth paste.
2. Mix together whole wheat flour, baking powder, and salt.
3. Add the moong dal paste, chopped green chilies, spinach leaves, and ghee/oil to the flour mixture. Gradually add water to form a dough.
4. Knead the dough for 5-7 minutes until smooth and pliable.
5. Divide into 6 equal portions and roll each into a ball.
6. Roll out each ball into a thin circle (about 1/8 inch thick).
7. Cook on a non-stick skillet or griddle over medium heat for 30-40 seconds or until golden brown.
Cooking Time: 10-12 minutes (depending on the size of parathas)
Green Moong Dal Chilla (Pancakes)
Moong dal chillas are a popular breakfast or snack option in Indian cuisine, and this recipe adds a nutritious twist by incorporating green moong dal. These pancakes are not only flavorful but also packed with protein and fiber.
Ingredients:
– 1 cup split green gram (moong dal)
– 2 cups water
– 1/4 teaspoon baking soda
– 1 tablespoon ghee or oil
– Salt, to taste
– Chopped cilantro, for garnish (optional)
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the water and blend the moong dal into a smooth paste with baking soda and salt.
3. Heat a non-stick pan over medium heat and brush with ghee or oil.
4. Pour a ladle of the moong dal mixture onto the pan and spread it evenly to form a circle.
5. Cook for 2-3 minutes, until the edges start to curl and the surface is dry.
6. Flip and cook for another minute.
7. Serve warm with your favorite toppings or as a snack.
Cooking Time: Approximately 15-20 minutes
Green Moong Dal and Spinach Stew
This nutritious stew is a perfect blend of protein-rich moong dal, packed with spinach’s iron and vitamins. A comforting and flavorful dish that’s ready in under 30 minutes.
Ingredients:
– 1 cup split green moong lentils (moong dal)
– 2 cups water
– 1 bunch fresh spinach leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– Salt, to taste
– Cooking oil or ghee, for frying
Instructions:
1. Rinse the moong dal and soak it in water for at least 30 minutes.
2. Drain and set aside.
3. Heat oil in a large pan over medium heat. Add chopped onion, minced garlic, and grated ginger; sauté until onion is translucent.
4. Add spinach leaves to the pan and stir-fry until wilted.
5. Add moong dal, 2 cups of water, and salt to taste. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until lentils are cooked.
6. Serve hot with naan, rice, or as a standalone bowl.
Cooking Time: 25-30 minutes
Green Moong Dal Tadka
A flavorful and nutritious Indian dish made with green gram (moong dal) and a hint of spices, this recipe is perfect for a quick lunch or dinner. With the tadka (tempering) adding a rich and aromatic flavor to the dish, you’ll be hooked!
Ingredients:
– 1 cup split green gram (moong dal)
– 4 cups water
– 2 tablespoons ghee or oil
– 1 small onion, finely chopped
– 2-3 green chilies, slit
– 1 teaspoon grated ginger
– 1/2 teaspoon ground cumin
– Salt, to taste
– Fresh cilantro, for garnish
Instructions:
1. Rinse the moong dal and soak it in water for at least 30 minutes.
2. Drain and cook the moong dal with 4 cups of fresh water until it’s mushy and creamy.
3. Heat ghee or oil in a pan over medium heat. Add chopped onion, green chilies, ginger, cumin, and salt. Cook until the onions are translucent.
4. Add the cooked moong dal to the tadka mixture and stir well.
5. Simmer for 5-7 minutes or until the flavors have melded together.
6. Garnish with fresh cilantro and serve hot.
Cooking Time: 20-25 minutes
Green Moong Dal Kebab
This recipe combines the goodness of moong dal with spinach and spices to create a delicious and nutritious snack that’s perfect for any time of day. With its crispy exterior and soft interior, you’ll be hooked from the first bite.
Ingredients:
– 1 cup split green gram (moong dal)
– 1/2 cup fresh spinach leaves
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon cumin powder
– Salt to taste
– Vegetable oil for frying
Instructions:
1. Soak the moong dal in water for at least 4 hours or overnight. Drain and grind into a coarse paste.
2. In a pan, heat some oil over medium heat. Add the chopped onion and cook until translucent.
3. Add the minced garlic and cook for another minute.
4. Add the spinach leaves and cook until wilted.
5. Add the moong dal paste, lemon juice, cumin powder, and salt. Mix well.
6. Shape into small patties and fry in hot oil until golden brown.
7. Drain on paper towels and serve hot.
Cooking Time: 20-25 minutes
Green Moong Dal and Coconut Curry
This classic Indian dish is a staple of many households, and with good reason – it’s easy to make, packed with nutrients, and has a rich, creamy flavor that’s hard to resist. This recipe uses green moong dal (split mung beans) as the base, cooked in a flavorful coconut curry sauce.
Ingredients:
– 1 cup split green moong dal
– 2 cups water
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 can (14 oz) diced tomatoes
– 1/4 cup grated fresh coconut
– 1 tablespoon vegetable oil
– Salt, to taste
– Fresh cilantro, for garnish
Instructions:
1. Rinse the dal and soak it in water for at least 4 hours or overnight.
2. Drain the dal and blend with 1 cup of water until smooth.
3. Heat oil in a large pan over medium heat. Add onion and garlic and cook until softened, about 5 minutes.
4. Add diced tomatoes, coconut, and blended dal mixture. Cook for 10-12 minutes or until the curry thickens.
5. Season with salt to taste.
6. Serve hot, garnished with fresh cilantro.
Cooking Time: 20-25 minutes
Green Moong Dal Soup with Turmeric and Ginger
This comforting soup is a perfect blend of Indian spices, featuring the subtle flavor of green moong dal, the warmth of turmeric, and the zing of ginger. Serve it as a soothing accompaniment to your favorite meals or as a healthy pick-me-up any time of the day.
Ingredients:
– 1 cup split green moong dal
– 2 cups water
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1-inch piece fresh ginger, grated
– 1/2 teaspoon ground turmeric
– Salt, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. Rinse the dal and soak it in water for at least 4 hours or overnight.
2. Drain and blend the dal with 2 cups of fresh water until smooth.
3. Heat oil in a large pan over medium heat. Add onion, garlic, and ginger; sauté until the onion is translucent.
4. Add the blended dal mixture, turmeric, and salt to the pan. Stir well.
5. Bring the soup to a simmer and cook for 10-12 minutes or until the flavors have melded together.
6. Taste and adjust the seasoning as needed.
7. Serve hot, garnished with cilantro if desired.
Cooking Time: 15-18 minutes
Green Moong Dal and Quinoa Bowl
A nutritious and flavorful bowl filled with the creamy goodness of green moong dal, protein-rich quinoa, and crunchy veggies.
Ingredients:
– 1 cup split green moong lentils (moong dal)
– 2 cups water
– 1 cup cooked quinoa
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup mixed greens (such as spinach, kale, and arugula)
– Salt, to taste
– Optional: lemon wedges, for serving
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight. Drain and set aside.
2. Cook the quinoa according to package instructions. Set aside.
3. Heat the olive oil in a large pan over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
4. Add the minced garlic and cook for an additional minute.
5. Add the soaked moong dal and 2 cups of water to the pan. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the lentils are tender.
6. To assemble the bowl, place a scoop of cooked quinoa on the bottom, followed by a layer of green moong dal, and finally a sprinkle of mixed greens. Season with salt to taste.
7. Serve hot, with lemon wedges optional.
Cooking Time: 25-30 minutes
Green Moong Dal and Sweet Potato Curry
This flavorful curry combines the creamy sweetness of sweet potatoes with the subtle nuttiness of green moong dal, making it a perfect vegetarian option for any meal. With its simplicity and versatility, this recipe is sure to become a staple in your kitchen.
Ingredients:
– 1 cup split green moong dal
– 2 medium-sized sweet potatoes, peeled and diced
– 2 tablespoons vegetable oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric powder
– Salt, to taste
– 2 cups water
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pan over medium heat.
2. Add chopped onion and sauté until translucent.
3. Add minced garlic and sauté for another minute.
4. Add diced sweet potatoes and cook until they start to soften.
5. Add green moong dal, cumin, turmeric powder, and salt. Stir well.
6. Add water and bring the mixture to a boil.
7. Reduce heat to low and simmer for 20-25 minutes or until the dal is cooked through.
8. Garnish with fresh cilantro leaves and serve hot.
Cooking Time: 25-30 minutes
Green Moong Dal and Tomato Rasam
This recipe combines the creamy texture of green moong dal with the tangy flavor of tomato rasam, making it a perfect comfort food for any occasion.
Ingredients:
– 1 cup split green moong lentils (moong dal)
– 2 cups water
– 2 medium tomatoes, chopped
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt, to taste
– 2 tablespoons ghee or vegetable oil
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the water and blend the moong dal with 1 cup of fresh water until smooth.
3. Heat the ghee or oil in a pan over medium heat. Add the chopped onion and sauté until translucent.
4. Add the minced garlic, cumin, and salt. Sauté for another minute.
5. Add the chopped tomatoes and sauté until they are fully cooked.
6. Add the blended moong dal to the pan and stir well to combine with the tomato mixture.
7. Bring the mixture to a boil, then reduce the heat and simmer for 10-12 minutes or until the dal thickens.
Cooking Time: 15-18 minutes
Green Moong Dal and Pumpkin Soup
This creamy soup is a perfect blend of Indian flavors and autumnal sweetness, made with green moong dal (split mung beans) and roasted pumpkin. Serve it with some crusty bread or naan for a cozy meal.
Ingredients:
– 1 cup green moong dal
– 2 cups water
– 1 medium pumpkin (about 2 lbs), peeled and cubed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– Salt, to taste
– 2 tablespoons ghee or oil
Instructions:
1. In a large pot, combine moong dal and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the dal is tender.
2. While the dal cooks, roast the pumpkin cubes in the oven at 375°F (190°C) for about 30-40 minutes, or until caramelized and tender.
3. In a blender or food processor, puree the roasted pumpkin with onion, garlic, cumin, coriander, and salt.
4. Add the blended mixture to the cooked moong dal and stir well.
5. Heat the ghee or oil in a pan, then add the soup and simmer for 5-7 minutes, or until heated through.
Cooking Time: 40-50 minutes
Green Moong Dal and Lentil Stew
This comforting Indian-inspired stew is a perfect blend of creamy green lentils and flavorful spices, served with a side of warm naan or rice. This hearty dish is quick to prepare and packed with nutritious ingredients.
Ingredients:
– 1 cup split green moong dal (green gram)
– 1/2 cup brown or red lentils
– 4 cups water
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 inch ginger, grated
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon turmeric powder
– Salt, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Rinse the lentils and dal, then combine in a large pot with water.
2. Bring to a boil, then reduce heat and simmer for 30 minutes or until the lentils are tender.
3. In a pan, sauté the onion, garlic, and ginger until the onion is translucent.
4. Add cumin, coriander, and turmeric; cook for 1 minute.
5. Stir in the cooked lentil mixture and season with salt to taste.
6. Simmer for an additional 10-15 minutes or until the flavors have melded together.
Cooking Time: 45-50 minutes
Green Moong Dal and Cabbage Stir-Fry
A flavorful and nutritious stir-fry recipe that combines the creamy goodness of green moong dal with the crunch of cabbage, all wrapped up in a spicy package.
Ingredients:
– 1 cup split green gram (moong dal)
– 2 cups water
– 2 tablespoons vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 medium cabbage, shredded
– 1 teaspoon grated ginger
– 1/2 teaspoon cumin seeds
– Salt, to taste
– Optional: red chili flakes or sriracha sauce for extra heat
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight. Drain and set aside.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add chopped onion, minced garlic, and grated ginger. Cook until the onions are translucent.
4. Add the shredded cabbage and cook until it starts to soften.
5. Stir in the cumin seeds and salt. Cook for 1 minute.
6. Add the soaked moong dal and stir well.
7. Cook for an additional 2-3 minutes or until the dal is cooked through and the mixture thickens slightly.
Cooking Time: 15-20 minutes
Green Moong Dal and Fenugreek Curry
This nutritious curry is a staple in Indian cuisine, packed with protein-rich moong dal, vitamins from fenugreek leaves, and a hint of spices. Perfect for a comforting meal or as a side dish.
Ingredients:
– 1 cup split green gram (moong dal)
– 2 cups water
– 1/4 cup chopped fresh fenugreek leaves (kasoori methi)
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– Salt, to taste
– Optional: lemon juice and chopped cilantro for garnish
Instructions:
1. Rinse the moong dal and soak in water for at least 4 hours or overnight. Drain and set aside.
2. Heat oil in a large pan over medium heat. Add onion and cook until translucent (3-4 minutes).
3. Add garlic, cumin, coriander, and salt. Cook for 1 minute, stirring constantly.
4. Add chopped fenugreek leaves and cook until wilted (about 5 minutes).
5. Add the soaked moong dal and 2 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the dal is cooked through.
Cooking Time: 35-40 minutes
Summary
Discover the versatility of green moong dal with these 20 delicious recipes for healthy meals. From soups to curries, salads to stir-fries, and even parathas and chillas, there’s something for everyone. Try Spiced Green Moong Dal Soup for a comforting start, or opt for the South Indian Style Green Moong Dal Curry for a flavorful twist. Whether you’re looking for a quick lunch or a satisfying dinner, these recipes are sure to please.
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