Discover the Nutritious Power of Green Moong Dal: Explore 20 Delicious Recipes!
Green Moong Dal, a type of lentil commonly used in Indian and Pakistani cuisine, is not only nutritious but also incredibly versatile. With its mild flavor and soft texture, it can be transformed into a variety of dishes, from soups to salads, curries to dosas. In this article, we’ll take you on a culinary journey through 20 delicious green moong dal recipes that are sure to delight your taste buds and nourish your body.
Whether you’re looking for comfort food, a quick snack, or a healthy meal option, these recipes have got you covered. From classic khichdi and curry dishes to innovative dosas, chillas, and pancakes, there’s something for everyone in this collection of green moong dal recipes. So, let’s dive into the world of green moong dal and explore its endless possibilities!
Green Moong Dal Khichdi
Khichdi is a popular Indian dish made with lentils and rice, often served during meals or as a comfort food. This green moong dal khichdi recipe is a variation that adds a boost of nutrients from the addition of spinach.
Ingredients:
– 1 cup split green moong dal
– 2 cups water
– 1 cup uncooked white rice
– 1 tablespoon ghee or oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– 1/4 teaspoon turmeric powder
– Salt, to taste
– Fresh spinach leaves, chopped (optional)
Instructions:
1. Rinse the dal and soak it in water for at least 30 minutes. Drain and set aside.
2. Heat ghee or oil in a large pan over medium heat. Add the onion, garlic, and ginger; sauté until the onion is translucent.
3. Add the rice and cooked dal to the pan; stir well.
4. Add the turmeric powder and salt; mix well.
5. Gradually add 2 cups of water to the pan; bring to a boil.
6. Reduce heat to low, cover, and simmer for 15-20 minutes or until the khichdi is cooked and creamy.
7. Garnish with chopped spinach leaves, if desired.
Cooking Time: 20 minutes
Green Moong Dal Soup
This comforting soup recipe is a perfect blend of creamy texture and subtle flavors, made with green moong dal (split green gram) and aromatic spices. It’s an excellent way to warm up on a chilly day or as a nutritious meal option.
Ingredients:
– 1 cup split green gram (moong dal)
– 4 cups water
– 2 tablespoons ghee or vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– 1/2 teaspoon ground cumin
– 1/2 teaspoon turmeric powder
– Salt, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the dal and blend it with 2 cups of fresh water until smooth.
3. Heat ghee or oil in a pan over medium heat. Add chopped onion, minced garlic, and grated ginger. Cook until the onion is translucent.
4. Add the blended dal mixture, cumin powder, turmeric powder, and salt to the pan. Stir well.
5. Bring the soup to a simmer and cook for 10-12 minutes or until it thickens slightly.
6. Serve hot, garnished with fresh cilantro if desired.
Cooking Time: 15-18 minutes
Green Moong Dal Salad
This vibrant salad combines the creamy goodness of green moong dal with crunchy vegetables, tangy dressing, and a hint of spice. Perfect for a light and satisfying meal or as a healthy snack.
Ingredients:
– 1 cup cooked green moong dal
– 1/2 cup chopped cucumber
– 1/2 cup diced bell peppers
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt, to taste
– 1-2 green chilies, finely chopped (optional)
Instructions:
1. In a large bowl, combine cooked moong dal, cucumber, bell peppers, and cilantro.
2. Squeeze lime juice over the mixture and toss gently.
3. Add olive oil, salt, and chopped green chilies (if using). Toss until well combined.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: None! Simply combine ingredients and refrigerate.
Green Moong Dal Dosa
This recipe combines the nutritional benefits of moong dal with the crispy texture of dosas, making it a perfect snack or breakfast option.
Ingredients:
– 1 cup split green moong dal
– 1/2 cup rice flour
– 1/4 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 teaspoon grated ginger
– 1 tablespoon chopped fresh cilantro
– Water, as needed
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the water and grind the dal into a smooth paste using a blender or grinder.
3. In a bowl, mix together the ground dal, rice flour, baking powder, salt, ginger, and cilantro.
4. Gradually add water to form a thick batter, similar to pancake batter.
5. Heat a non-stick skillet or griddle over medium heat.
6. Pour a ladle of batter onto the skillet and spread it evenly to form a dosa.
7. Cook for 1-2 minutes on each side, until the dosa is crispy and golden brown.
Cooking Time: Approximately 10-12 minutes
Green Moong Dal Curry
This flavorful and nutritious curry is a popular Indian dish made with split green gram (moong dal), spinach, and aromatic spices. Perfect for a quick weeknight meal or as a side dish.
Ingredients:
– 1 cup split green gram (moong dal)
– 2 cups water
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 medium tomato, diced
– 1 cup fresh spinach leaves
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon turmeric powder
– Salt, to taste
– 2 tablespoons vegetable oil
– Fresh cilantro, for garnish
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight. Drain and set aside.
2. Heat oil in a large pan over medium heat. Add onion, garlic, and tomato; cook until the onion is translucent.
3. Add cumin, coriander, turmeric, and salt. Cook for 1 minute.
4. Add the soaked moong dal and 2 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the lentils are tender.
5. Stir in fresh spinach leaves. Simmer for an additional 2-3 minutes.
6. Serve hot, garnished with fresh cilantro.
Cooking Time: 35-40 minutes
Green Moong Dal Chilla
This recipe for Green Moong Dal Chilla is a flavorful and nutritious snack that’s perfect for any time of day. Made with split green moong lentils, spinach, and spices, this crispy and savory flatbread is a great way to get your daily dose of protein and fiber.
Ingredients:
– 1 cup split green moong lentils
– 1/2 cup fresh spinach leaves
– 1 small onion, finely chopped
– 1/4 teaspoon cumin seeds
– 1/4 teaspoon coriander powder
– Salt, to taste
– 1 tablespoon lemon juice
– Water, as needed
Instructions:
1. Rinse the lentils and soak them in water for at least 4 hours or overnight.
2. Drain the lentils and blend with spinach, onion, cumin seeds, coriander powder, salt, and lemon juice until smooth.
3. Heat a non-stick skillet over medium heat. Grease with a small amount of oil if needed.
4. Using your hands, shape the batter into small patties.
5. Cook for 2-3 minutes on each side, or until the chillas are golden brown and crispy.
6. Serve hot with your favorite toppings, such as yogurt or chutney.
Cooking Time: 10-12 minutes
Green Moong Dal Stir Fry
This simple and flavorful recipe is a great way to incorporate protein-rich mung beans into your diet. With just a few ingredients and minimal cooking time, you can have a nutritious meal ready in no time.
Ingredients:
– 1 cup split green moong dal
– 2 cups water
– 1 tablespoon vegetable oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon grated ginger
– Salt to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain and pressure cook the moong dal with 2 cups of fresh water until tender, about 10-15 minutes.
3. Heat oil in a pan over medium heat. Add chopped onion, minced garlic, and grated ginger. Cook until the onion is translucent.
4. Add cooked moong dal to the pan and stir well to combine with the onion mixture.
5. Season with salt to taste.
6. Garnish with fresh cilantro leaves if desired.
7. Serve hot over rice or with naan.
Cooking Time: 20-25 minutes
Green Moong Dal Pulao
This Green Moong Dal Pulao recipe is a popular Indian dish made with green moong dal, aromatic spices, and fresh vegetables. It’s a perfect option for a quick and easy lunch or dinner.
Ingredients:
– 1 cup split green moong dal
– 2 cups water
– 1 tablespoon ghee or oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– 1 cup mixed vegetables (e.g., peas, carrots, corn)
– Salt, to taste
– Fresh cilantro, for garnish
Instructions:
1. Rinse the moong dal and soak it in water for at least 30 minutes. Drain and set aside.
2. Heat ghee or oil in a large saucepan over medium heat. Add chopped onion, minced garlic, and grated ginger; sauté until the onion is translucent.
3. Add the mixed vegetables, salt, and soaked moong dal to the saucepan. Stir well.
4. Pour in 2 cups of water and bring to a boil. Reduce the heat to low, cover, and simmer for 20-25 minutes or until the rice and lentils are cooked through.
5. Garnish with fresh cilantro and serve hot.
Cooking Time: 25-30 minutes
Green Moong Dal Pancakes
Start your day with a nutritious and flavorful breakfast by making these Green Moong Dal Pancakes. This recipe combines the benefits of moong dal (split green gram) with the convenience of pancakes.
Ingredients:
– 1 cup split green gram (moong dal)
– 1/2 cup all-purpose flour
– 1/4 teaspoon baking powder
– 1/4 teaspoon salt
– 1/4 cup milk
– 1 large egg
– 1 tablespoon ghee or oil
– Fresh cilantro leaves for garnish
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the water and blend the moong dal into a smooth paste using a blender or food processor.
3. In a bowl, combine the blended moong dal, flour, baking powder, and salt.
4. Add milk, egg, and ghee or oil to the mixture and mix until smooth.
5. Heat a non-stick pan over medium heat and drop tablespoonfuls of the batter onto the pan.
6. Cook for 2-3 minutes or until bubbles appear on the surface and the edges start to curl.
7. Flip and cook for another minute.
Cooking Time: 15-20 minutes
Green Moong Dal Stew
Moong dal, a type of split mung bean, is a staple ingredient in Indian cuisine. This simple and nutritious stew is made with green moong dal, aromatic spices, and leafy greens for a delicious and comforting meal.
Ingredients:
– 1 cup green moong dal
– 2 cups water
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 inch ginger, grated
– 1 teaspoon ground cumin
– 1 teaspoon turmeric powder
– Salt, to taste
– Fresh spinach or cilantro leaves, for garnish
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the water and blend the dal with 1 cup of fresh water until smooth.
3. Heat oil in a pan over medium heat. Add the chopped onion, minced garlic, and grated ginger. Cook until the onion is translucent.
4. Add the blended moong dal mixture, cumin powder, turmeric powder, and salt to the pan. Stir well to combine.
5. Bring the mixture to a boil, then reduce the heat to low and simmer for 15-20 minutes or until the stew thickens slightly.
6. Garnish with fresh spinach or cilantro leaves and serve hot.
Cooking Time: 20-25 minutes
Green Moong Dal Cutlets
A flavorful and healthy snack or appetizer, these cutlets are made with the goodness of green moong dal and a hint of spices. Perfect for a quick bite or as a side dish for your favorite meal.
Ingredients:
– 1 cup green moong dal
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ginger paste
– 1/2 teaspoon cumin powder
– Salt, to taste
– 1 tablespoon lemon juice
– 1 tablespoon olive oil
– 1 egg, lightly beaten (optional)
– Chopped cilantro or mint for garnish
Instructions:
1. Cook the moong dal according to package instructions until soft and mushy.
2. Heat oil in a pan over medium heat. Add onion, garlic, and ginger paste. Saute until onions are translucent.
3. Add cumin powder, salt, and lemon juice. Mix well.
4. Add cooked moong dal and mix until everything is well combined.
5. Using your hands, shape the mixture into small patties or cutlets.
6. If desired, coat each cutlet with a lightly beaten egg for extra binding.
7. Pan-fry the cutlets until golden brown and crispy on both sides (about 3-4 minutes per side).
8. Serve hot garnished with chopped cilantro or mint.
Cooking Time: 15-20 minutes
Green Moong Dal Paratha
A flavorful and nutritious Indian flatbread filled with the goodness of moong dal and spinach. Perfect for a quick breakfast or snack.
Ingredients:
– 1 cup whole wheat flour
– 1/2 cup cooked moong dal (split green gram)
– 1/4 cup chopped fresh spinach leaves
– 1/4 teaspoon cumin seeds
– 1/4 teaspoon coriander powder
– Salt, to taste
– Ghee or oil, for brushing
Instructions:
1. In a bowl, combine wheat flour, cooked moong dal, chopped spinach, cumin seeds, and coriander powder.
2. Add salt to taste and mix well.
3. Knead the mixture into a smooth dough using water as needed.
4. Divide the dough into 6-8 portions.
5. Roll out each portion into a thin circle (about 6 inches in diameter).
6. Brush with ghee or oil and cook on a non-stick skillet or griddle over medium heat for 30-45 seconds or until golden brown.
7. Flip and cook the other side for another 30-45 seconds.
Cooking Time: 10-15 minutes
Green Moong Dal Kebab
This recipe is a twist on traditional kebabs, using the nutritious and flavorful green moong dal instead of meat. The result is a crispy outside and soft inside, with a burst of creamy flavor.
Ingredients:
– 1 cup green moong dal
– 1/2 cup breadcrumbs
– 1/4 cup grated paneer (Indian cheese)
– 1/4 cup chopped cilantro
– 1 tablespoon lemon juice
– 1 teaspoon garam masala
– Salt, to taste
– Vegetable oil, for frying
Instructions:
1. Soak the green moong dal in water for at least 4 hours or overnight.
2. Drain and blend the dal into a smooth paste.
3. Mix the blended dal with breadcrumbs, paneer, cilantro, lemon juice, garam masala, and salt.
4. Shape the mixture into small patties.
5. Heat vegetable oil in a non-stick pan over medium heat.
6. Fry the patties for 3-4 minutes on each side or until golden brown.
7. Drain excess oil and serve hot.
Cooking Time: 10-12 minutes
Green Moong Dal Idli
Moong dal idlis are a popular South Indian snack that can be enjoyed with sambar and chutney. This recipe adds a vibrant green twist by using moong dal (split green gram) and spinach puree.
Ingredients:
– 1 cup split green gram (moong dal)
– 2 cups water
– 1/4 cup chopped fresh cilantro
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons spinach puree
– 1/2 teaspoon baking soda
– Salt, to taste
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the water and blend the moong dal with chopped cilantro, mint leaves, spinach puree, and baking soda until smooth.
3. Transfer the mixture to a bowl and add salt to taste.
4. Heat a non-stick pan with a little oil and pour in the idli batter.
5. Cook for 2-3 minutes or until the edges start to curl and the surface is dry.
6. Serve hot with sambar, chutney, or your favorite accompaniment.
Cooking Time: 10-12 minutes
Green Moong Dal Halwa
This traditional Indian dessert is a sweet and creamy delight made with split green moong lentils, milk, and nuts. Perfect for special occasions or as a comforting treat any time of the year.
Ingredients:
– 1 cup split green moong dal
– 2 cups water
– 1/4 cup ghee (clarified butter)
– 1/4 cup unsalted butter
– 1 tablespoon grated cardamom
– 1 tablespoon sugar
– 1/2 cup chopped nuts (almonds or pistachios)
– 2 cups milk
Instructions:
1. Rinse the lentils and soak them in water for at least 4 hours or overnight.
2. Drain and blend the lentils with 1 cup of water until smooth.
3. Heat ghee and butter in a large pan over medium heat.
4. Add the blended dal mixture, cardamom, and sugar. Cook for 5 minutes, stirring constantly.
5. Gradually add milk, whisking continuously to prevent lumps.
6. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the halwa thickens.
7. Stir in chopped nuts and cook for an additional 2 minutes.
8. Serve warm or at room temperature.
Cooking Time: 25-30 minutes
Green Moong Dal Sprouts Salad
This refreshing salad combines the nutty flavor of sprouted moong dal with crunchy vegetables and a zesty dressing, perfect for a healthy snack or light meal.
Ingredients:
– 1 cup green moong dal
– 2 tablespoons water
– 1/4 cup chopped cucumber
– 1/4 cup chopped carrots
– 1/4 cup chopped tomatoes
– 1 tablespoon lemon juice
– 1 teaspoon olive oil
– Salt, to taste
– Chopped fresh cilantro, for garnish
Instructions:
1. Rinse the moong dal and soak it in water for at least 8 hours or overnight.
2. Drain and rinse the dal again. Spread it on a plate or tray and let it sprout for 24-48 hours, until you see small green shoots emerging.
3. Cut the sprouted dal into small pieces and mix with chopped cucumber, carrots, and tomatoes.
4. In a small bowl, whisk together lemon juice and olive oil. Season with salt to taste.
5. Pour the dressing over the salad and toss to combine.
6. Garnish with chopped cilantro and serve immediately.
Cooking Time: 24-48 hours (depending on sprouting time)
Green Moong Dal Dhokla
Dhokla is a classic Gujarati snack that’s easy to make and packed with protein-rich moong dal. This green version adds a burst of freshness from the added spinach, making it a perfect treat for any time of day.
Ingredients:
– 1 cup split green moong dal
– 2 cups water
– 1/4 teaspoon asafoetida
– 1/4 teaspoon baking soda
– 1 tablespoon lemon juice
– 1/4 cup chopped fresh spinach leaves
– Salt, to taste
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the water and blend the dal with 1 cup of fresh water until smooth.
3. Heat a non-stick pan over medium heat and add the blended dal mixture, asafoetida, baking soda, lemon juice, and spinach leaves.
4. Mix well and cook for about 5-7 minutes or until the dhokla thickens slightly.
5. Remove from heat and season with salt to taste.
6. Let it cool and cut into desired shapes. Serve warm or at room temperature.
Cooking Time: Approximately 10-12 minutes
Green Moong Dal Vada
Moong dal vadas are crispy, flavorful fritters made with split green gram and a blend of spices. Perfect as a snack or appetizer, these vadas are easy to make and packed with nutrients.
Ingredients:
– 1 cup split green moong dal
– 1/2 teaspoon baking soda
– 1/4 teaspoon salt
– 1/4 cup chopped fresh cilantro
– 1/4 cup lemon juice
– 1/2 cup water
– Vegetable oil for frying
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the water and blend the dal into a smooth paste with baking soda, salt, cilantro, lemon juice, and 1/4 cup water.
3. Heat oil in a deep frying pan over medium heat.
4. Using your hands, shape small portions of the dal mixture into patties.
5. Fry the vadas until they are golden brown and crispy (about 3-4 minutes per side).
6. Drain on paper towels and serve hot.
Cooking Time: 15-20 minutes
Green Moong Dal Biryani
This Indian-inspired dish is a perfect blend of creamy dal, fluffy basmati rice, and aromatic spices. Green moong dal adds a delightful burst of green peas flavor to this popular South Asian recipe.
Ingredients:
– 1 cup split green moong lentils (moong dal)
– 2 cups water
– 1 tablespoon ghee or oil
– 1 small onion, finely chopped
– 1 teaspoon cumin seeds
– 1 teaspoon coriander powder
– 1/2 teaspoon turmeric powder
– Salt, to taste
– 2 cups cooked basmati rice
– Fresh cilantro leaves, for garnish
Instructions:
1. Cook the moong dal with water and a pinch of salt until mushy.
2. Heat ghee or oil in a pan; add cumin seeds and let them sizzle.
3. Add chopped onion, coriander powder, and turmeric powder. Cook until the onion is translucent.
4. Combine cooked basmati rice with the dal mixture.
5. Season with salt to taste.
6. Garnish with cilantro leaves and serve hot.
Cooking Time: 30 minutes
Green Moong Dal Ladoo
This recipe makes a delicious and healthy sweet treat using green moong dal, perfect for snacking or as a dessert option. The addition of cardamom and nuts gives it a unique flavor and texture.
Ingredients:
– 1 cup split green moong dal
– 1/2 cup ghee (clarified butter)
– 1/4 cup powdered sugar
– 1/4 teaspoon ground cardamom
– 1/4 cup chopped almonds or pistachios
– Pinch of salt
Instructions:
1. Rinse the moong dal and soak it in water for at least 4 hours or overnight.
2. Drain the water and grind the moong dal into a smooth paste using a blender or grinder.
3. Heat the ghee in a pan over medium heat. Add the powdered sugar, cardamom powder, and salt. Stir until the sugar dissolves.
4. Add the moong dal paste to the pan and stir well to combine with the ghee mixture.
5. Cook for 2-3 minutes or until the mixture thickens slightly.
6. Remove from heat and let cool slightly.
7. Shape into small balls or ladoos. Garnish with chopped nuts.
Cooking Time: 15-20 minutes
Summary
Discover the versatility of green moong dal with these 20 delicious and nutritious recipes! From comfort food like khichdi and curry to healthy options like salad and sprouts, there’s something for everyone. Try making dosa, chilla, or pancakes for a flavorful breakfast, or indulge in pulao, biryani, or halwa for a satisfying dinner. You can even use green moong dal as an ingredient in cutlets, kebabs, or vadas. Get creative with these innovative recipes and explore the many uses of this nutritious legume!
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