The Simple and Nourishing Indian Vegetarian Meal I Make Once a Week
Spiced with turmeric and flavored with a fragrant onion and tomato masala, moong dal is an aromatic dish that’s a staple in many South Asian households, including mine.
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Moong dal—a creamy dish of simmered, spiced mung beans—was a regular feature on my family's dinner table when I was growing up. I have many fond memories of us all enjoying my mom’s moong dal alongside steaming hot rotis and basmati rice. Spiced with turmeric and flavored with a fragrant onion and tomato masala, the dish is earthy and aromatic, with a burst from fresh lime juice. Like toor dal, it’s a cozy meal I turn to when I crave something warm and soothing, and the simple, hearty dish is a staple in many South Asian households, including mine.
Moong dal is one of many dals in India; in Hindi, “dal” refers to dried pulses like peas, lentils, and beans, and is also the name of stew-like dishes prepared with these legumes. For centuries, Indian cooks have used these dried mung beans to prepare a variety of sweet and savory dishes, including vadas (savory fried foods), dosas (crepes), halwa (a dessert with a pudding-like consistency), and this dish that takes its name from the bean. What sets moong dal apart from other pulses is its natural creaminess. Unlike some pulses such as black beluga lentils and French lentils that remain slightly firm even when fully cooked, moong dal becomes soft and velvety, giving the dish a rich, smooth texture. Mung beans are also packed with protein, making them an excellent choice for vegetarians or anyone looking to incorporate more plant-based protein into their diet.
How to Prepare the Creamiest Moong Dal
The process of preparing moong dal begins with rinsing the dried mung beans to rid them of any dirt or debris and then soaking the beans for at least two hours. The soaking is crucial, as it allows the beans to hydrate, ensuring they soften and cook evenly. Whether you choose to boil or pressure cook the beans, the soaking process significantly shortens the cooking time—by about an hour and a half—and makes for a creamier finished dish.
Moong dal is mildly earthy on its own, and it becomes even more flavorful when cooked with an onion-tomato masala. Made with sautéed onions, tomatoes, garlic, and a medley of spices, the masala infuses the dal with the warm earthiness of cumin, turmeric, coriander, and chile powder, adding complexity to the dish.
Moong dal is versatile enough to be enjoyed on its own or as a part of a larger meal, accompanied by rice and roti, as well as pickles and yogurt. Because the dish is so delicious, nutritious, and simple to prepare, I make it at least once a week—and I suspect you’ll want to too.
Place mung beans in a large bowl and cover by 2 inches cool water. Using your hands, vigorously swish mung beans until water turns cloudy, taking care to remove any stones or grit, about 30 seconds. Using a fine-mesh strainer, drain mung beans, discarding cloudy water. Repeat until water runs clear, 3 or 4 more times. Return mung beans to a bowl and add enough cool water to cover by 3 inches; soak at room temperature at least 2 hours and up to 12.
Using a fine-mesh strainer, drain mung beans. In a medium pot or Dutch oven, combine mung beans, 6 cups (1.4L) water, ground turmeric, and salt. Bring to a boil over high heat. Reduce heat to medium and simmer until beans have cracked open slightly, about 30 minutes. (They should not be mushy.)
For the Masala: In a medium saucepan heat oil over medium heat until shimmering. Add asafoetida, cumin seeds, and mustard seeds. Cook, allowing the seeds to sizzle and pop, about 10 seconds, then add ginger and garlic. Cook, stirring frequently, until fragrant, 1 minute. Add green chile and onion and cook, stirring frequently, until translucent and beginning to soften, 3 to 4 minutes. Add coriander and chile powder, and cook, stirring frequently, until fragrant, 1 to 2 minutes. Add tomatoes and cook until softened and broken down, 3 to 4 minutes.
Transfer masala to cooked mung beans and stir to combine. Bring to a simmer and season to taste with salt and lime juice as needed. Remove from heat, then stir in cilantro and 1 tablespoon ghee. Serve immediately with white rice, roti, or as an accompaniment to any Indian meal.
Notes
Whole dried mung beans are available online and at many South Asian grocery stores.
Make-Ahead and Storage
Moong dal can be refrigerated in an airtight container for up to 3 days. Moong dal can be frozen in an airtight container for up to 3 months; to thaw, place in fridge overnight. Reheat gently on the stovetop or in the microwave.
