Discover the Savoury Delights of Green Moong Dal

As a lover of cuisine from countries around the world, I’ve stumbled across an amazing curry - green moong dal, a unique and flavourful curry that doesn’t use coconut milk like its South Indian counterpart.

Green moong dal, also known as mung bean curry, has numerous health benefits. It’s packed with protein, fibre, and essential nutrients.

This versatile legume can be cooked in various ways, allowing for different variations of green moong dal recipes. Whether you prefer a whole green moong dal curry or a split green moong dal curry, the options are endless.

It’s time to find out more about the taste sensation that is green moong dal curry.

• Serve the mung bean curry with plain basmati rice and yoghurt for a complete and satisfying meal.
• Pair the curry with naan bread, chapati, or pitta bread for a delicious and filling combination.
• Ladle the curry generously over rice and add pickles for added flavour and texture.
• Sprinkle some garam masala over the curry for a depth of taste and aromatic experience.
• Serve the curry as a side dish with other Indian dishes such as samosas, pakoras, or biryani for a flavoursome feast.

• 1 cup green moong dal/ green mung beans washed and rinsed.
• 3 cloves of garlic.
• ½ inch ginger.
• 1 teaspoon cumin powder.
• 1 teaspoon ground coriander.
• ½ teaspoon turmeric powder.
• 1 teaspoon Kashmiri red chili powder or paprika powder.
• 1 teaspoon coarse/ ground black pepper.
• 1 medium tomato chopped into small pieces.
• 1 teaspoon salt.
• ½ teaspoon whole cumin seeds.
• ½ teaspoon black mustard seeds.
• 2-3 whole fresh or dry chili optional.
• ¼ cup of cooking oil.
• 5 cups of water.

Using a regular Cooking Pan

• Cook the mung bean in water for three cups until it is tender.
• Mince ginger and 2 garlic cloves while you wait.
• Boil 2 cups of water (or use hot boiling water from the kettle) in a separate pan. Next, add minced ginger, garlic, cumin powder, ground coriander, turmeric
• powder, chili powder, coarse/ground black pepper, tomatoes, and salt.
• Cook the spiced water for about 2-3 minutes and mash the tomatoes while it simmers. Once the mung beans are cooked, add them to the mixture.
• Continue cooking at a low temperature after stirring well.

Using a Stovetop Pressure Cooker

• Fill your pressure cooker with boiling water from the kettle. Next, add minced ginger garlic, cumin powder, ground coriander, turmeric powder, chili powder, coarse/ground black pepper, and salt. Set the heat to high, reboil the water for about 2 minutes, and then simmer it.
• Put the mung bean in the spiced water, stir it, and cover it. For 20-25 minutes, cook the moong bean with pressure according to your cooker's manual.
• You can then open it according to its manual after the heat is turned off and the water has cooled down.

Using an Instant Pot

• Fill your instant pot bowl with hot water (from the kettle or boiling water tap). Chop the tomatoes, add salt, cumin powder, coriander powder, turmeric powder, Kashmiri red chili powder, and ground black pepper. All ingredients should be mixed well.
• Secure the lid of the instant pot. Press the start button on your instant pot, choose pressure cook, and set the timer to 20 minutes.
• After the cooking is done, you can either let the steam out by pressing the valve or you can let it out naturally. Once it is safe to do so, you remove the lid.

Making Tadka / Tarka:

• Using a frying pan, heat the oil and add the cumin seeds and black mustard seeds.
• Add 1 clove of garlic to the seeds after they have been sliced or minced. Whole dry chilies can also be added if you wish. Stir-fry the seeds and garlic until they sizzle and become golden brown.
• When the mung bean mixture has been mixed, carefully add the oil and spices. Continue cooking at moderately low heat for about 4-5 minutes. Stir well.
• You don't have to cook the beans under pressure after adding the tarka if you are using a pressure cooker. You can cook it without its lid or use a regular pan cover. If you have an instant pot, use the saute program after adding the tadka.

Green Mung Beans:

• Excellent source of plant-based protein, which is essential for muscle growth and repair.
• High in fibre, promoting healthy digestion and preventing constipation.
• Contains antioxidants that help protect against cell damage and reduce the risk of chronic diseases.
• Low in calories and fat, making them a great addition to weight loss diets.
• Rich in vitamins and minerals such as folate, iron, and magnesium, supporting overall health and wellbeing.

Garlic:

• Boosts the immune system and helps fight off colds and infections.
• Contains compounds that have been shown to reduce blood pressure and improve heart health.
• Possesses anti-inflammatory properties, which may help reduce the risk of chronic diseases like arthritis.
• May have anticancer effects, particularly in preventing certain types of cancer, such as stomach and colon cancer.
• Has been linked to improved cognitive function and a reduced risk of neurodegenerative diseases like Alzheimer's.

Tomato:

• Excellent source of lycopene, an antioxidant that has been associated with a reduced risk of certain cancers, especially prostate cancer.
• Contains high levels of vitamins A, C, and E, which support overall immune health and protect against cell damage.
• Rich in potassium, which aids in maintaining healthy blood pressure levels.
• High in fibre, promoting better digestion and preventing constipation.
• May help reduce the risk of heart disease and stroke due to its ability to lower cholesterol levels.

• If you have a Slow Cooker, you can adapt the cooking method for green moong dal. Simply soak the green moong dal overnight, then add it to the slow cooker along with the desired spices and ingredients. Cook on low for 6-8 hours or on high for 3-4 hours until the dal is tender and flavourful.
• You can vary the Mung Bean Curry by adapting the recipe to the different Indian regions! For example, in the North Indian region, they often add garam masala and dried fenugreek leaves for a rich and aromatic flavour. In the South Indian region, they sometimes use coconut milk to give the curry a creamy texture.