Simple Mung Bean Dal
A comforting and highly nutritious Indian staple, this Simple Mung Bean Dal is simmered to perfection with aromatic spices like ginger, garlic, turmeric, and cumin. It's an easy-to-make, protein-packed dish that's ideal for a wholesome weeknight meal.
For 4 servings
Prepare Mung Beans: Rinse the whole green gram thoroughly under cold running water until the water runs clear. Place them in a bowl, cover with at least 3 cups of fresh water, and soak for a minimum of 1 hour, or preferably 4-6 hours, or even overnight. This significantly reduces cooking time and aids digestion. Drain well before use.
Sauté Aromatics: Heat 2 tablespoons of vegetable oil or ghee in a heavy-bottomed pot or Dutch oven over medium heat. Add the finely chopped onion and sauté for 5-7 minutes until softened and translucent. Add the grated ginger, minced garlic, and optional slit green chili, cooking for another 1-2 minutes until fragrant, being careful not to burn the garlic.
Toast Spices: Reduce the heat to low. Add the turmeric powder, cumin powder, and coriander powder to the pot. Stir continuously for 30 seconds to 1 minute until the spices are aromatic. This step helps to bloom their flavors. Immediately add the chopped tomato and cook for 3-5 minutes, stirring occasionally, until the tomatoes soften and break down, forming a thick paste.
Simmer the Dal: Add the drained mung beans and 4 cups of water (or vegetable broth) to the pot. Stir everything together. Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 45-60 minutes, or until the mung beans are tender and creamy. Stir occasionally to prevent sticking and add a little more hot water if the dal becomes too thick.
Season and Finish: Once the dal is cooked to your desired consistency, stir in the salt and freshly squeezed lemon juice. Taste and adjust seasoning as needed. If the dal is too thick, add a splash of hot water to reach your preferred consistency.
Prepare Tempering (Tadka - Optional but Recommended): In a small pan, heat 1 tablespoon of ghee or vegetable oil over medium heat. Once hot, add mustard seeds. Once they start to splutter, add cumin seeds, asafoetida (if using), dried red chilies (if using), and curry leaves. Sauté for 30 seconds until fragrant and the curry leaves are crisp.
Serve: Pour the hot tempering directly over the finished dal. Garnish with fresh chopped cilantro. Serve hot with steamed basmati rice, roti, naan, or quinoa.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking is Key: Soaking whole mung beans not only reduces cooking time but also helps in better digestion and nutrient absorption. Don't skip this step for best results.
- 2Pressure Cooker Option: To significantly reduce cooking time, after sautéing aromatics and spices, add the soaked and drained mung beans with 3 cups of water to a pressure cooker. Cook for 3-4 whistles on medium heat, then let the pressure release naturally. Finish with seasoning and tadka.
- 3Adjust Consistency: Dal thickens as it cools. If you prefer a thinner consistency, add a splash of hot water or vegetable broth while reheating or before serving.
- 4Flavor Boost with Tadka: While optional, the tempering (tadka) adds an incredible layer of flavor and aroma. Don't be afraid to experiment with different spices like whole dried red chilies or a pinch of fenugreek seeds in your tadka.
Adapt it for your goals.
Vegetable Mung Dal
Add finely chopped vegetables like carrots, spinach, or zucchini along with the tomatoes in step 3 for added nutrition and texture.
Smoky Mung Dal (Dal Bukhara style)Smoky Mung Dal (Dal Bukhara style)
For a richer, smoky flavor, add a pinch of smoked paprika along with the other dry spices. You can also finish with a swirl of butter or cream for extra richness.
Spicier VersionSpicier Version
Increase the number of green chilies or add a pinch of cayenne pepper or red chili powder along with the other dry spices in step 3.
Why this is on our healthy list.
Rich in Plant-Based Protein
Mung beans are an excellent source of vegetarian protein, essential for muscle repair, growth, and overall body function, making this dal a satisfying and nutritious meal.
High in Dietary Fiber
Packed with soluble and insoluble fiber, this dal promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, aiding in weight management.
Nutrient-Dense
Mung beans are a good source of various vitamins and minerals, including folate, manganese, magnesium, iron, and B vitamins, which are crucial for energy production and maintaining good health.
Frequently asked questions
While not strictly mandatory, soaking whole mung beans for at least 1 hour (preferably 4-6 hours) is highly recommended. It significantly reduces cooking time, helps them cook more evenly, and improves digestibility.
