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Green moong dal

Sabut Moong Dal | Green Moong Dal Tadka Recipe

Punjabi Sabut moong dal recipe. Healthy whole green moong dal recipe with punjabi tadka. Perfect to serve with roti chapati paratha or rice.
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Course: curry, Main Course
Cuisine: Indian, indian cuisine
Keyword: dal, green moong dal, instant pot, Instant pot moong dal, moong dal, whole moong dal
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6
Calories: 205kcal
Author: Rekha Kakkar

Equipment

  • pressure cooker
  • Instant Pot

Ingredients

For Green Moong Dal

  • 200 grams Moong Dal
  • 1 teaspoon salt
  • 1 teaspoon chili powder red
  • ½ teaspoon turmeric powder

For Dal Tadka

  • 2.5 tablespoon ghee for tempering
  • 1 teaspoon garam masala
  • ¼ cup onion chopped
  • 2 tomato chopped
  • 1 teaspoon cumin
  • 2 whole red chilli
  • 1 green chilli chopped
  • 1 teaspoon ginger chopped
  • teaspoon asafoetida hing

For Garnish and Serving

  • 1 teaspoon lime juice
  • 1 tablespoon coriander leaves

Instructions

Cooking Dal in Pressure Cooker on Stove Top

  • Clean whole Moong dal, wash then soak dal in water for 2 hours.
  • Discard the water in which dal was soaked and wash the dal/lentil once again.
  • Heat ghee in a pressure cooker. Add grated ginger and slit green chillies.
  • Saute them and add chopped onions. Stir and cook onions till translucent. Add turmeric, red chilli and salt and cook for a minute.
  • Now add washed and drained whole moong dal. Roast this dal along with the onion mixture for 2-3 minutes. 
    This step is a must as this brings out a good flavour and texture in the moong dal curry.
  • Now add water and fresh tomato puree. Cover the pressure cooker with lid and cook moong dal for 4 whistles. Now reduce the heat and keep it pressure cooking for 10 minutes.
  • Allow the steam to release and then open the pressure cooker lid.

Preparing Tadka For Green Moong Dal

  • Now to make second tempering heat a tablespoon of ghee in a pan.
  • dd asafoetida/hing, cumin seeds, slit green chillies, broken whole red chillies and cook for a minute. For ⅓ rd of this tempering in the cooked dal.
  • Add chopped coriander as well and mix it.
    Serve this hot dal in a bowl. Pour the remaining tadka/tempering over it and add some more ghee if you wish to. Extra ghee at this stage is totally optional but taste is so worth of extra calories that it adds :)

Final Tadka

  • Now in another tadka pan heat up ½ tablespoon of ghee and add cumin and broken whole red chilli. Allow the cumin seeds to pop and switch off the heat add this hot tadka over the hot dal.
  • Serve this punjabi style sabut moong dal tadka with, Tandoori roti, tandoori paratha, fresh hot paratha or steamed rice.

Instant Pot Green Moong Dal

  • Clean whole Moong dal, wash then soak dal in water for 2 hours. Discard the water in which dal was soaked and wash the dal/lentil once again.
  • In the inner pot of your Instant pot add soaked whole moong dal with salt, red chilli powder, coriander powder, turmeric powder and Onion tomato masala.
  • The link for onion tomato masala recipe is given in the recipe note section below.
  • Close the lid of IP and set it tp pressure cooking mode on high pressure for 20 minutes.
  • After dal is cooked allow the natural pressure release for 5 minutes and then force release the pressure.

Tempering/Tadka for Green Moong Dal

  • Now in a tadka pan heat up 2 tablespoon of ghee and add cumin seeds and broken whole red chilli.
  • Allow the cumin seeds to pop and switch off the heat add this hot tadka over the hot dal.
  • Serve with a sprinkle of lime juice and some fresh chopped coriander leaves or cilantro

Video

Notes

Tomato Onion Masala Recipe

To Make Instant pot dal recipe easier I have used onion tomato masala. This same recipe can be adapted if you are cooking moong dal on stove top. This will skip the steps listed under heading "  Preparing Tadka For Green Moong Dal". After cooking dal you can straight go to final tadka step
If you do not want to make onion tomato masala and store in your fridge. You can make this dal whole moong recipe in Instant pot (mentioned under heading Cooking Dal in Pressure Cooker on Stove Top)  and make two separate tadka as I have described in stove top recipe.
In case any queries or clarifications please leave me a comment I will be happy to answer that.

Nutrition

Calories: 205kcal | Carbohydrates: 28g | Protein: 10g | Fat: 7g | Saturated Fat: 4g | Cholesterol: 16mg | Sodium: 625mg | Potassium: 287mg | Fiber: 5g | Sugar: 5g | Vitamin A: 334IU | Vitamin C: 15mg | Calcium: 62mg | Iron: 3mg