Whole Green Moong Dal

A nutritious dal recipe with tons of health benefits. Makes a perfect warm soup during rainy days or can be had with rice or chapati. Makes a very good meal if you are looking to shed of excess pounds.


Green gram 1 Cup (16 tbs) , soaked in water for 6 hours
Oil 1 Tablespoon
Cumin seeds 1 Teaspoon
Garlic 1 Tablespoon , grated
Asafoetida powder 1 Pinch
Curry leaves 10
Green chilli 1 Small , slit lengthwise
Tomatoes 1 Cup (16 tbs) , chopped finely
Turmeric powder 1/4 Teaspoon
Coriander powder 1 1/2 Teaspoon
Red chilli powder 1 Teaspoon
Garam masala 1/2 Teaspoon
Water 2 Cup (32 tbs)
Salt To Taste
Sugar To Taste



1. In a pressure cooker add the soaked green gram with its soaked water. On medium heat cook for up to 4 whistles. Turn off the heat and let the pressure release. Set aside.


2. In a pot, heat oil on medium high heat. Add cumin seeds and let it splutter. Put in garlic and asafoetida. Stir to mix and cook for a few minutes or till the garlic is fragrant. Add the green chillies and curry leaves. Stir till mixed.

3. Put the tomatoes and sauté. Season with turmeric powder, red chilli powder, coriander powder and garam masala. Stir till mixed. Cover it with a lid and continue to cook on medium heat till the tomatoes are fully soft and incorporated in the sauce.

4. Add the cooked green gram and stir well. Pour water and mix. Season woith salt to taste and sugar. Stir, cover and cook for another 10 minutes or till it reaches the desired consistency. Turn off the heat.


5. In a serving bowl, serve it as it is as a soup or as main vegetarian dish with rice, chapathi or phulkas.

Recipe Summary

Difficulty Level: Medium
Cook Time: 40 Minutes
Ready In: 40 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 247Calories from Fat 47

 % Daily Value*

Total Fat 5 g7.7%

Saturated Fat %

Trans Fat 0 g


Sodium 142 mg5.92%

Total Carbohydrates 39 g13%

Dietary Fiber 10 g40%

Sugars 5 g

Protein 14 g28%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet