Mungan Ji Dal
A light, comforting moong dal from Sindhi cuisine, tempered with cumin and garlic in ghee. The dal is cooked just until soft, releasing a naturally sweet, nutty aroma. Finished with a squeeze of lemon, it's gentle on the stomach yet deeply satisfying.
For 4 servings
- prep
Wash and soak the moong dal.
Rinse the moong dal in 2-3 changes of water until the water runs clear. Drain and soak in fresh water for 30 minutes, then drain again.
TIPSoaking reduces cooking time and helps the dal cook evenly. - pressure cook · ~15 min
Pressure cook the dal.
1.Add the drained moong dal, 3 cups water, turmeric powder, and salt to the pressure cooker.2.Close the lid and cook on medium heat for 3-4 whistles.3.Turn off the heat and let the pressure release naturally.4.Once cooled, open the lid and whisk the dal gently until smooth.TIPFor a thinner consistency, add ½ cup hot water while whisking. - temper · ~5 min
Make the tempering.
1.Heat ghee in a small frying pan over medium heat until shimmering.2.Add cumin seeds and let them crackle (20-30 seconds).3.Add sliced garlic and sauté until golden and fragrant (30-40 seconds).4.Add slit green chilies and red chili powder; stir for 10 seconds.5.Add chopped tomato and cook until softened (2-3 minutes).TIPWatch the garlic closely — it burns fast and turns bitter. - mix · ~4 min
Pour the tempering over the dal and simmer.
Immediately pour the hot tempering over the cooked dal. Stir well and bring to a gentle simmer for 3-4 minutes so the flavors blend.
- garnish
Finish with lemon juice and fresh coriander.
Turn off the heat. Stir in the lemon juice and sprinkle chopped coriander leaves on top. Serve hot.
TIPAdd lemon juice only after turning off the heat — cooking dulls its brightness.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Soak the moong dal for exactly 30 minutes—over-soaking can make it mushy during pressure cooking.
- 2For a silky-smooth texture, whisk the cooked dal vigorously with a whisk or the back of a ladle.
- 3Let the pressure release naturally so the dal continues to soften without turning gluey.
- 4Slice the garlic thinly for even browning; thick slices may stay raw in the center.
- 5Add the hot tempering immediately to the dal—it sizzles and infuses the dish with smoky aroma.
- 6Leftover dal thickens overnight; loosen it with a splash of hot water when reheating.
Adapt it for your goals.
Vegan
Replace ghee with coconut oil or a neutral vegetable oil for a fully plant-based version that still allows the spices to bloom beautifully.
high proteinHigh-protein
Add a handful of chopped spinach or a diced carrot along with the tomato in the tempering for extra fiber and nutrients without sacrificing flavor.
Why this is on our healthy list.
Easy to Digest
Moong dal is naturally low in flatulence-causing compounds, making this dish gentle on sensitive stomachs and ideal for recovery meals.
Rich in Plant-Based Protein
A cup of cooked moong dal provides a solid protein boost for vegetarians, supporting muscle repair and satiety.
Frequently asked questions
You can, but it will require 1-2 extra whistles in the pressure cooker and the dal may not break down as evenly.
