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Moong dal in copper and steel serving bowl with aloo sabzi and rice
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5 from 4 votes

Creamy Moong Dal

An easy, garlicky Moong Dal with mustard seeds sputtered in coconut oil and spiced with green chile peppers and ginger. This is is super easy to make with just seven ingredients. Perfect for a weeknight meal with rice and sabzi! A soy-free, gluten-free, nut-free and vegan recipe.
Prep Time10 mins
Cook Time30 mins
Course: Lunch/Dinner
Cuisine: Indian
Diet: Low Fat, Vegan, Vegetarian
Keyword: Moong Dal
Servings: 8 servings
Calories: 160kcal


  • cups mung lentils (split yellow moong dal, without the skin)
  • ½ tsp turmeric
  • 2 green chile peppers (like serrano, split down the middle)
  • 1 tbsp ginger (grated)
  • 1 tbsp coconut oil
  • 1 tsp mustard seeds
  • 10 cloves garlic (you can use more for an even more garlicky dal. Peel the garlic cloves and crush the whole cloves with the flat portion of the knife. Chop roughly--there should be some large pieces of garlic in the dal)
  • Salt to taste
  • 2 tbsp cilantro (optional. Chopped, for garnish)


  • Wash the lentils in running water, then place in a pressure cooker or Instant Pot with the turmeric, chile peppers and ginger. Add water to cover by two inches. Cook the lentils for three whistles in the pressure cooker or 10 minutes in the Instant Pot set to manual pressure.
    If you don't have an IP or pressure cooker, you can cook the dal on the stovetop. Place the lentils in a pan with the ginger, turmeric and water. Bring to a boil, cover, and let the lentils simmer until done. Check frequently and add more water if it starts to look dry.
  • Once the lentils have cooked, remove half of them to a blender and puree until creamy. Add water if needed. This is not absolutely necessary but it gives the dal a really creamy, velvety texture that's amazing.
  • Heat the oil in a saucepan. Add the black mustard seeds and, when they sputter, add the garlic. Saute the garlic over medium-low heat until it begins to turn golden-brown and fragrant, but don't let it burn. Stir constantly.
  • Once the garlic turns brown, add the cooked moong--both the blended and non-blended portions. Mix well and add more water if needed. Dal should be a little runny and soupy--it shouldn't be too thick and gloppy.
  • Bring the dal to boil and add salt to taste. Let the dal continue cooking another 5 minutes.
  • Turn off heat and garnish with cilantro. The dal thickens quite a bit as it stands, so add water if it thickens too much before serving. Always check for salt and add more if needed after you add water to the dal.


Calories: 160kcal | Carbohydrates: 27g | Protein: 10g | Fat: 2g | Saturated Fat: 2g | Potassium: 508mg | Fiber: 7g | Sugar: 3g | Vitamin A: 51IU | Vitamin C: 5mg | Calcium: 59mg | Iron: 3mg