Sprouted Green Moong Dal

Yields: 2 Servings Difficulty: Medium Prep Time: 10 Mins Cook Time: 15 Mins Total Time: 25 Mins

Sprouted Green Moong Dal


Green Moong or Whole Moong Dal is one of the finest vegetarian superfoods since it is high in protein and low in carbs. It has a low glycemic index and is strong in dietary fiber, making it ideal for diabetics because it slowly releases sugar into the bloodstream. So, for vegans and even others, this is a great source of protein because not every day would one like to have meats for protein.


Green moong is often consumed in the form of salads. But, this dal recipe with some Indian spices is an absolute game-changer.


What is Sprouted Green Moong Dal?


Sprouted moong or whole Green gram dal is a popular, healthful, and spicy lentil stew that is prepared differently in each region of India. It’s cooked with spicy masala and is ideal for a weekday lunch.


Sprouted moong beans are whole moong beans that have sprouted. To sprout the moong, it must first be sorted for stones, rinsed, and then soaked in water for 6-8 hours. Drain the water and wash the moong again. Afterward, wrap the wet moong in a moist towel for 10-12 hours or until the muslin cloth emerges. If the cloth becomes dry, spray with water often. Bean sprouts are ready to eat when they have formed short shoots.


This dal was made at least twice a week for dinner when I was a kid. We always had a vegetable curry, lentil or legume, and roti (Indian flatbread) for dinner. This dal is also famous in other regions of India and is known by different names like mag in Gujarat and pachai payaru curry in Tamil Nadu.


A pressure cooker is used for cooking the green moong beans. You can also cook the dal in a pot or pan. Moong beans and lentils are my preferred legumes for making dals and khichdis because they are easy to digest and nutritious.


Notable Ingredients At A Glance


Sprouted Green Moong Dal – This dal, also known as sabut moong dal in Hindi, is cooked with entire mung/moong beans. These are green in color and can be found at Indian grocery stores. This dal is also available online.


Onion, Tomatoes, and Ginger-Garlic – Most dals require these three essential ingredients. I like to season my dal with ginger, onions, and tomatoes. However, back at home, my mom never used to add these things to our regular dal; it was generally just a tadka of cumin seeds.


Spices – This dal requires very few spices, such as coriander powder, turmeric powder, and red chili powder.


Yogurt – This is my secret ingredient. It enhances the flavor of the dal and makes it exceptionally tasty.


How To Prepare Sprouted Green Moong Dal?


Cook the lentils in a pressure cooker for 2 whistles or on the stovetop for 2 minutes (approximately 20-30 mins).


Allow the pressure in the pressure cooker to release naturally. Set away the pressure cooker after it has opened.


Heat the oil in a kadai. Bring the oil to a smoking temperature and add onions. Sauté onions for a minute on medium heat, then add salt, coriander powder, and chili powder.


Subsequently, add ginger-garlic; sauté for 3 to 4 minutes, or until the raw scent of ginger and garlic has gone away.


Mix in the diced tomatoes and yogurt and cook for 5 to 6 minutes over medium heat.


If necessary, add a half-cup of water. When the masala is ready, stir in the cooked dal and 2 cups of water. Cook for 10 to 12 minutes over medium heat, stirring occasionally.


Continue to stir in between. You can modify the consistency of the dal by adding extra water if you want your dal to be runny.


I didn’t use much water because I wanted the dal to be thick enough to go with roti and paratha. Garnish with chopped tomatoes and coriander leaves.


Some Expert Tips For Preparing Sprouted Moong Dal


  • You can also prepare this dal in ghee.
  • Cook for 20 minutes under high pressure if the dal has not been soaked. Soaking for 3-4 hours and then cooking on high pressure for 15 minutes results in a very soft dal, which I prefer, but if you don’t, don’t soak the dal or cook for 10 minutes instead.



Sprouted Green Moong Dal

  • Author: Mish
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins
  • Yield: 2 1x


Moong sprouted or whole Green gramme dal is a popular, nutritious, and spicy lentil stew that varies by region in India. It’s made with spicy masala and is perfect for a quick weekday lunch.



  • 2 cups sprouted green mung dal
  • ½ cup yogurt
  • 1 onion – medium,  finely chopped
  • 2 tomatoes – finely chopped
  • 1 tsp ginger – garlic paste
  • 1tsp coriander powder
  • 1tsp chili powder
  • 1 tsp turmeric powder
  • 1tsp salt
  • 1tsp oil


  1. In a pressure cooker cook the lentils for 2 whistles or cook ( boil) the lentils on the stove top ( 20-30 mins)
  2. Let the pressure of the pressure cooker release on its own.
  3. Once the pressure cooker opens keep it aside.
  4. Now heat a kadai and add oil. Heat the oil to its smoking point.
  5. Add onions saute on medium heat add salt, coriander powder, chili powder and saute for a minute.
  6. Add ginger-garlic paste and saute for 3 to 4 minutes till the raw smell of ginger and garlic goes away.
  7. Add chopped tomatoes and yogurt and mix well. Saute on medium heat for 5 to 6 minutes.
  8. Add half cup water if required. Once the masala is done add the cooked dal and 2 cups of water.
  9. Mix well and cook for 10 to 12 minutes on medium heat. Keep stirring in between.
  10. You can adjust the consistency of the dal by adding more water if you want your dal to be a little runny. I did not add much water as I wanted the dal to be thick to be had with roti and paratha.
  11. Garnish with some coriander leaves and chopped tomatoes.

Keywords: sprouted moong dal


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