Hari Moong Dal (Whole Green Mung Dal)
Wholesome whole green mung beans simmered until creamy and finished with a sizzling tadka of cumin, garlic, ginger and chili. Nourishing, protein-rich and deeply comforting.
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Ingredients
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Start your free weekContinue with free accessCook the beans
Drain the soaked beans and simmer with the turmeric, 1 tsp salt and the water for 25–30 minutes (or 4 whistles in a pressure cooker) until soft and starting to break down.
Make the tadka
Heat the oil, add the cumin seeds and garlic and fry until the garlic is golden. Add the ginger, onion and chilies and cook for 5 minutes, then the tomato and chili powder for 3 minutes.
Combine
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Finish
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Cook the beans
Drain the soaked beans and simmer with the turmeric, 1 tsp salt and the water for 25–30 minutes (or 4 whistles in a pressure cooker) until soft and starting to break down.
Make the tadka
Heat the oil, add the cumin seeds and garlic and fry until the garlic is golden. Add the ginger, onion and chilies and cook for 5 minutes, then the tomato and chili powder for 3 minutes.
Combine
This step is part of Foodie Premium. Subscribe to unlock the full method, cooking mode and every recipe in the library.
Finish
This step is part of Foodie Premium. Subscribe to unlock the full method, cooking mode and every recipe in the library.
The Story Behind the Dish
Mung beans are native to the Indian subcontinent and have been eaten there for thousands of years. Ayurveda, India's traditional medicine, considers mung the most digestible of all pulses.
Whole green mung dal is everyday home food across North and West India, often cooked for anyone feeling under the weather.
⭐ Why It's Famous
Cheap, filling and packed with plant protein, moong dal is the healthy heart of an Indian meal.
💡 Fun Fact
'Tadka' — sizzling spices in hot oil and pouring them over a dish — is the step that gives dal its final burst of aroma.
Across India
23.02°N, 72.57°E
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