High-protein dal · Weeknight
Green Moong Dal Recipe (Whole Mung Bean Curry)
Soak 2 hours. Cook soft. Fried masala.
Recipe by Farwa ZeeshanTested in the NineFoods home kitchenGreen moong dal is whole mung beans cooked into a creamy, earthy curry. It stays hard or tastes plain when not soaked or when the masala is weak. The fix is a 2-hour soak, cooking until the skins split, and simmering in a properly fried onion and tomato masala.
The 3 laws of green moong dal
Why this recipe works
Dry beans
Even cooking.
Firm beans
Means they are soft.
Raw masala
Oil should separate.
Shopping and prep list
Ingredients
Dal
The NineFoods dal gauge
Is the dal cooked?
Press a grain against the pot with a spoon.
Method · 3 stages
Step by step
Cook moong
- Cook soaked moong with water, turmeric and salt until skins split.
Masala
- Crackle cumin, fry onion golden, add ginger garlic, tomatoes and spices.
- Fry until oil separates.
Simmer
- Add moong and simmer, mashing a few.
- Finish with garam masala, lemon and coriander.
Chef's troubleshooter
What went wrong? Pick the symptom
Why
Not soaked.
Fix next time
Soak at least 2 hours, or overnight.
Why
Normal for whole moong.
Fix next time
Stir them back in; they add fibre.
Why
Masala not fried.
Fix next time
Fry onion-tomato masala until oil separates.
Why
Beans absorb water.
Fix next time
Add hot water and simmer.
Swap smart
Ingredient roles and substitutes
| Ingredient | Job in the dish | Swap with |
|---|---|---|
| Green moong | Base | Brown lentils |
| Oil | Masala | Ghee |
| Lemon | Brightness | Amchur |
| Pressure cooker | Speed | Stovetop 40 minutes |
After the meal
Serve, store, reheat
Serve with
Roti or brown rice for a high-protein meal.
Store
Fridge 3 days. Freezer 2 months.
Reheat
Simmer with water and a squeeze of lemon.
How we tested this recipe
Tested in a home kitchen, not a studio
Recipe developed and tested by Farwa Zeeshan, who cooks and tests every NineFoods recipe on a regular home stove.
- Cooked from start to finish with the exact quantities above for 4 servings, using both the metric and US cup measures.
- Every one of the 3 stages was timed at the stove; heat levels and the 'look for' cues are what we saw in the pan.
- The doneness check (is the dal cooked) and the troubleshooter come from batches that went wrong, and how we fixed them.
- Reheating and storage advice was checked on leftovers, not guessed.
Keep cooking
Related recipes and guides
Quick answers
Green Moong Dal FAQ
Do I need to soak green moong?
Yes, at least 2 hours for even cooking.
Is green moong healthy?
Yes, it is high in protein and fibre.
How do I know it is cooked?
The skins split and the beans crush easily.
Can I sprout it instead?
Yes, sprouted moong cooks faster.