The Mung dal recipe is one of my favorite legumes. Today, I’m sharing one of my favorite dishes—mung Dal made with Mung beans. This dish is a staple in many Indian households and is cherished for its simplicity, nutritional value, and comforting flavors.

Whether you’re a seasoned cook or a beginner looking to dive into Indian cuisine, this recipe is a perfect addition to your repertoire. So, let’s get started on this culinary journey together.

What are Mung Beans

Mung beans, often referred to as “Mung,” are small, green beans that pack a powerful punch in terms of nutrition. These little gems are high in protein, fiber, and essential vitamins and minerals.

They are incredibly versatile and can be used in various dishes ranging from soups and stews to salads and desserts.

Growing up, I remember my mother simmering a pot of Mung beans on the stove. She would say, “Mung beans are a gift from nature,” and she wasn’t wrong. They are suitable for our health and have a delightful taste and texture that can elevate any dish.

Mung beans are easy on the stomach, so they are used to make Khichdi with rice if you are sick or recovering from a sickness. These are specially cooked in summer, and we have brown beans ( Moth) in the Indian language as their winter counterparts.

If you love to cook at home, try this

One pot Green bean and Potato Curry

Health Benefits of Mung Beans

Mung beans are a fantastic source of plant-based protein, making them an excellent choice for vegetarians and vegans.

Additionally, they are rich in antioxidants, which help fight free radicals in the body.

Mung beans are also known to aid digestion and help lower cholesterol levels.

With such impressive health benefits, it’s no wonder they have been a staple in traditional diets for centuries.

Ingredients For Mung Dal Recipe

To make a delicious pot of mung dal, you will need the following ingredients: These are readily available in most grocery stores, especially in the international or health food sections.

Ingredients:

1 cup Mung beans
4 cups water
1 onion, finely chopped
1 tomato, finely chopped
2-3 garlic cloves, minced or cut very thinly
1-inch piece of ginger, minced or cut very finely
2 green chilies, chopped finely (Optional)
1 teaspoon cumin seeds
1/2 teaspoon turmeric powder
1 teaspoon coriander powder (Optional)
1/2 teaspoon garam masala (Optional)
Salt to taste
2 tablespoons oil or ghee
Fresh cilantro for garnish

Optional Ingredients:

A pinch of asafoetida (hing) for an extra depth of flavor
A handful of spinach or kale for added nutrition

Step-by-Step Recipe: Making Mung Dal

Now that our ingredients are ready let’s walk through the steps to prepare this delicious Mung Dal. This straightforward recipe can be completed in about 30-40 minutes.

1. Prepare the Mung Beans

Start by washing the Mung beans thoroughly under running water. Before cooking, fill the container with mung beans and check the clarity of the water. Permanently remove all the dust and debris from the Mung beans.

Soaking them for about 15-20 minutes can speed up the cooking process, but it’s unnecessary if you’re short on time. Once soaked, drain the water and set the beans aside.

2. Cook the Mung Beans in Pressure Cooker

I always cook mung beans in a pressure cooker. It takes a long time to cook them in an open container. Add the Mung beans and water to the pressure cooker. At this stage, add the turmeric and salt.

The beans will start producing foam, and to combat the foam, add half a teaspoon of cooking oil. If there is a foam, skim it off with a large spoon. Let it boil for 3-4 minutes in the open.

After 3-4 minutes, close the lid of the pressure cooker and cook for about 4-5 whistles. If you want to check it for doneness, turn off the heat and let the pressure cooker sit for some time.

In the meantime, start preparing the tempering or tasks.

Check if the steam from the pressure cooker is released, and you can open the lid quickly.

Then, check if the Mung beans are done or need more cooking. Also, check if they need more water to cook.

3. Prepare the Tadka (Tempering)

While the beans are cooking, heat the oil or ghee in a pan over medium heat. Add the cumin seeds, and when the cumin starts spluttering, add the onions. Cook them until translucent. I had curry leaves at home and added some to the onions.

This is optional and not required, but you can add them if you have them in your kitchen. I love the aroma of curry leaves and the health benefits, too.

When the onions are cooked and the color changes to light brown, add the garlic and ginger.

Sauté on medium-low flame for 3-4 minutes until the garlic turns golden brown and fragrant.

4. Spice It Up With Dry Spices

At this point, add any dry spices, such as coriander powder and garam masala. Mix it with the onions, garlic, and ginger, and immediately add green chilies and tomatoes.

This step adds a sweet and savory depth to the dish.

Cook the chopped tomatoes until they soften and release their juices, about 5-7 minutes.

Pro tip: If you don’t have garam masala or coriander powder at home, don’t worry. You can make a delicious Mung dal without these. My mother never adds anything like this. She only uses ingredients for tempering like cumin seeds, onions, garlic, and ginger.

5. Combining Everything

Add the tadka to the cooked Mung beans and their cooking liquid. Mix well and let the dal simmer for another 10 minutes, allowing all the flavors to meld together.

If the dal is too thick, add a little water to reach your desired consistency. Season with salt to taste.

Serving Suggestions and Variations

Mung Dal is best served hot, garnished with fresh cilantro and a squeeze of lemon juice. It pairs wonderfully with steamed rice or warm, fluffy chapatis. If you’re feeling adventurous, here are a few variations and tips to try:

Mung Dal with Coconut Milk

Add a cup of coconut milk towards the end of cooking for a creamier version. This adds a rich, velvety texture and a hint of sweetness that complements the spices beautifully.

Spicy Mung Dal

If you enjoy a bit of heat, add more green chilies or a teaspoon of red chili powder to the tempering. You can also top the dal with a sprinkle of red chili flakes just before serving.

Mung Dal Soup

Blend the cooked dal into a smooth puree and thin it with additional water or vegetable broth to make a nutritious soup.

This soup is perfect for a light meal or a comforting appetizer.