Moong Dal

Spiced with turmeric and flavored with a fragrant onion and tomato masala, moong dal is a staple in many South Asian households, including mine.

By Rachel Gurjar

Updated December 18, 2024

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Bowl of Moong dal in a bowl, with a bowl of white rice next to it. Bowls are on a wooden board on top of green textured surface, and larger bowl of Dal is in the side of the frame. — Serious Eats / Kanika and Jatin Sharma

Why It Works

Soaking the dried mung beans ensures that they are soft and creamy when cooked.
An onion-tomato masala adds deep earthy and spiced notes to the dal.

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.

Bowl of Dal with hand holding the bowl and a spoon full of dal. Bowl is on a wooden board on a green surface. — Serious Eats / Kanika and Jatin Sharma

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.

Close up of soaking green mung beans — Serious Eats / Kanika and Jatin Sharma

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.

Mise En place of masala ingredients, on a wooden board on a blue surface — Serious Eats / Kanika and Jatin Sharma

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.

Recipe Details

Moong Dal

Prep 5 mins

Cook 40 mins

Soaking Time 2 hrs

Total 2 hrs 45 mins

Serves 4

Makes 6 cups

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Ingredients

For the Dal:

1 cup whole dried mung beans (7 ounces; 200g); see notes
1 teaspoon ground turmeric
1 tablespoon Diamond Crystal kosher salt, plus more as needed; for table salt, use half as much by volume

For the Masala:

2 tablespoons (30ml) vegetable oil
1/4 teaspoon asafoetida
1 teaspoon cumin seeds
1 teaspoon black mustard seeds
One 2-inch piece ginger, peeled and minced
5 medium cloves garlic (25g), peeled and minced
1 small green chile, such as serrano, stemmed, seeded, and chopped
1 medium yellow onion (8 ounces; 226g), chopped
2 tablespoons ground coriander
1 tablespoon ground red chile powder, preferably Kashmiri
2 medium ripe plum tomatoes, cut into 1-inch pieces
1 1/2 teaspoons fresh lime juice from 1 large lime, plus more as needed

To Serve:

Cilantro leaves
1 tablespoon ghee (about 3/4 ounce; 18g)
Cooked white rice, such as basmati or jasmine (optional)
Roti (optional)

Directions

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.
Serious Eats / Kanika and Jatin Sharma
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.)
Serious Eats / Kanika and Jatin Sharma
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.
Serious Eats / Kanika and Jatin Sharma
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.
Serious Eats / Kanika and Jatin Sharma

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.

Nutrition Facts (per serving)
412	Calories
15g	Fat
57g	Carbs
16g	Protein

Nutrition Facts
Servings: 4
Amount per serving
Calories	412
% Daily Value*
Total Fat 15g	19%
Saturated Fat 4g	22%
Cholesterol 14mg	5%
Sodium 990mg	43%
Total Carbohydrate 57g	21%
Dietary Fiber 12g	44%
Total Sugars 7g
Protein 16g
Vitamin C 34mg	168%
Calcium 120mg	9%
Iron 6mg	33%
Potassium 994mg	21%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.