Green Moong Curry
Whole green moong simmered in a light onion-tomato gravy with ginger, garlic, and warm spices — a hearty, high-protein everyday curry.
For 3 servings
Pressure cook the whole green moong until tender.
- Rinse the whole green moong beans thoroughly under running water.
- Combine moong with 2 cups of water in a pressure cooker.
- Cook for 4 whistles and allow the pressure to release naturally.
TIPNatural pressure release ensures the beans are cooked through to the center without disintegrating.Prepare the onion-tomato masala base.
- Heat oil in a heavy-bottomed pan and sizzle the cumin seeds.
- Sauté onions for 5 minutes until they reach a golden brown color.
- Stir in ginger and garlic for 30 seconds until fragrant.
- Add tomatoes and ground spices, cooking until the oil begins to separate.
TIPWait for the oil to separate from the masala to ensure the raw flavor of the spices is completely gone.Combine the beans with the masala and finish.
- Add the cooked moong and its cooking liquid to the masala pan.
- Mash a few beans against the side of the pan to naturally thicken the gravy.
- Stir in garam masala, lemon juice, and cilantro before serving hot.
TIPMashing a small portion of the beans creates a creamy texture without the need for added fats or cream.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Soak the moong beans for at least 30 minutes before cooking to improve digestibility and reduce cooking time.
- 2Use a heavy-bottomed pot to ensure even heat distribution and prevent the spices from scorching.
- 3For a smoky flavor, you can perform a second 'tadka' with burnt charcoal or extra cumin at the very end.
- 4Adjust the consistency by adding warm water; cold water can sometimes toughen the cooked beans.
Adapt it for your goals.
Low sodium
Omit the salt and double the lemon juice and cilantro to maintain a bright, savory flavor profile.
veganVegan
This recipe is naturally vegan; for extra richness, stir in two tablespoons of coconut milk at the end.
spicierSpicier
Add two slit green chilies along with the ginger and garlic for a sharper heat.
Why this is on our healthy list.
High Plant-Based Protein
Supports muscle maintenance and provides long-lasting satiety.
Rich in Dietary Fiber
Promotes healthy digestion and helps regulate blood glucose levels.
Heart Healthy Legumes
Low in saturated fat and contains folate which supports cardiovascular health.
Metabolic Energy Boost
Provides complex carbohydrates for sustained energy throughout the day.
Frequently asked questions
Yes, it is an excellent source of plant-based protein and dietary fiber, making it ideal for heart health and blood sugar management.
