This whole Moong Dal Tadka made in Instant Pot is a mouthwatering lentil curry to make during busy weeknights. Using the stored onion, tomato, ginger, and garlic paste makes the dish very easy to put together. 

Green Moong Beans or Moong Dal is a popular Dal in North India and was a routine visitor on our dining table too. What intrigued me then and more now is how many dishes into which this dal can transform.

What is Green Moong Dal?

Raw Moong Beans are green in color and available as whole, split, or de-husked variants. It is rich in Protein, Fiber, Iron and Antioxidants. Green Moong Dal is also rich in Folate, which helps in cell development. One cup of cooked Green Moong lentils can give nearly 80% of the Folate requirement for the day! 

In India it is boiled and tempered with Ghee/Oil, herbs, spices, and served with Rice or Roti (Indian Flatbread). 

If I account for the mere tempering/seasoning variations on all the three above, we can create several recipes from this Dal. There is also a sweet dish “Moong Halwa,” which is a popular delicacy in India. Like all lentils, Green Moong Dal is a rich source of protein, iron, fiber and Folate. 

I’ve put together a post on five lentils’ recipes which you may use during busy weeknights. Also included in the post is a planner and the type of common temperings and which Dals they go with. Please find the post here with a link to Free PDF with lentils meal planner, cook times, temperings. I hope you find it useful. 

Which tempering goes well with Whole Moong Dal Tadka?

All the whole lentils take a little longer to cook than split lentils, and their flavor is enhanced when we use the full-suite tempering, namely the onion, tomato, ginger and garlic tadka. If you feel short of time to prepare dinner, you may freeze the Onion-Tomato Tadka or Tempering, which I make ahead and freeze over the weekend. For other meal-prep ingredients, please refer to my post here. 

How long should I soak Green Moong Beans before cooking?

Soaking reduces phytates or anti-nutrients in a Dal which inhibit nutrient absorption. However, the biggest benefit of soaking is that it reduces the cook time of a Dal significantly. The easiest time to soak a Dal is overnight or mornings so that one gets a good 8-10 hours of soak time.

If you can build a routing to soak a Dal every-night or early mornings, it can help quicken bringing a meal together on a weeknight.

Below is a PDF that you can download to find cook time corresponding to soak times. Please adjust the cook times by 2-3 minutes depending upon whether you like a Dal more or less mushy.

    What are the Key Ingredients for Moong Dal Tadka?

        • 1 Cup Moong Beans/ Moong Dal, Raw, 250 g
        • 3 Cups Water
        • 2 tbsp Ghee/Oil
        • 1 tsp Salt (To taste)
        • 1 Tbsp Lemon Juice
        • 2 Tbsp Chopped Coriander Leaves
        • 8 Tbsp Onion-Tomato-Ginger-Garlic Paste
          • To prepare, blend the below together and roast in Ghee/Oil
            • 1 Cup Chopped Onions
            • 1 Cup Chopped Tomato
            • 4 Cloves Garlic, Minced
            • 2 inch Ginger
            • Green Chili
            • (I use Serrano Pepper) 
        • Spices  
          • 1/4 Tsp Hing (Asafoetida)
          • 1 Tbsp Coriander Powder
          • 1 Tsp Turmeric Powder
          • 1/2 Tsp Red Chili Powder (To taste)
          • 1 Tsp Cumin Seeds
          • 1/2 Tsp Garam Masala (Optional)

        Servings

                                   4

        Ready In:

                                  35 mins

        Good For:

                Lunch/Dinner

        Diet:

        Gluten-Free/Vegan

        How to make Moong Dal Tadka? 

        – Step by Step Instructions

        Step 1

        Soak Chana Dal in Water for 30 minutes. (Preferred but completely Optional).

        Step 2

        Put the Instant Pot in Saute Mode. When Hot, add 2 Tbsp of Ghee/Oil. Add Asafetida, Cumin Seeds or Powder.

        Step 3

        Add the Onion-Tomato-Ginger-Garlic Paste; Stir. If not prepared already, please stir for 5-10 minutes until the paste turns brown.

        Step 4

        Strain the water from the lentils and add it to the Pot. 

        Step 5

        Add Turmeric, Red Chili Powder and Salt. Stir for a few seconds.

        Step 6

        Add water, put the lid on, seal the Instant Pot and put in high pressure for 20 minutes. If soaked overnight, high pressure for 12 minutes works.

        Step 7

        When the pot beeps, let the pressure release naturally for at least 5 minutes.

        Add Coriander Powder, Garam Masala and lemon Juice. 

        Step 8

        Let it simmer for 2-3 minutes, until a soupy texture is obtained. Garnish with chopped coriander and serve.

        Whole Moong Dal: Watch the Recipe Video

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