Easy Instant Pot Green Moong Dal Recipe: Healthy, Nutritious, and Delicious

Easy instant Pot simplifies the cooking process with its multifunctional capabilities. This electric pressure cooker combines functions like sautéing, boiling, and slow cooking. By integrating these features, it expedites meal preparation while retaining food’s nutritional value. This makes it ideal for creating traditional recipes like Green Moong Dal without extensive hands-on time.

The Popularity of Green Moong Dal

Green Moong Dal has gained popularity due to its high nutritional content and versatility. It’s rich in protein, fiber, and essential vitamins, making it a staple in many diets. This Dal can be used in various dishes, such as soups, stews, and curries. The ease of preparation in an Easynstant Pot further boosts its appeal, offering a quick and nutritious meal option for busy lifestyles.

Health Benefits of Green Moong Dal

Nutritional Profile

Green Moong Dal offers a robust nutritional profile that supports overall health. A 100-gram serving contains approximately 24 grams of protein, making it a valuable protein source for vegetarians. It’s also rich in dietary fiber, with about 16 grams per serving. Essential minerals like magnesium (47 mg), potassium (369 mg), and iron (6.7 mg) further enhance its dietary benefits. Vitamins such as folate, with 159 mcg, contribute to cell function and overall well-being.

Health Enhancing Properties

Green Moong Dal provides several health-enhancing properties. It’s high fiber content aids digestion and promotes gut health. Its low glycemic index helps regulate blood sugar levels, beneficial for those managing diabetes. The protein content supports muscle growth and repair. Antioxidants like flavonoids and phenolic acids found in Green Moong Dal protect against cellular damage and inflammation. Furthermore, its low-calorie nature assists in weight management, offering a satiating yet nutrient-dense food option.

Cooking Green Moong Dal in an Instant Pot

Preparation Basics

Begin by gathering your ingredients and tools. You’ll need 1 cup of green moong dal, 3 cups of water, 1 chopped onion, 1 chopped tomato, 3 minced garlic cloves, and spices such as turmeric, cumin seeds, and salt. Rinse the dal thoroughly under cold water until the water runs clear. Soak the dal for 15 minutes to enhance the cooking process, then drain it completely.

  1. Sauté Aromatics: Start by selecting the ‘Sauté’ mode on the Instant Pot. Once hot, add 1 tablespoon of oil. Add cumin seeds first; when they start to splutter, add the chopped onion and sauté until translucent.
  2. Add Garlic and Tomatoes: Next, add the minced garlic and cook for another minute. When the garlic becomes fragrant, add the chopped tomatoes and cook until they are soft.
  3. Add Spices: Incorporate 1 teaspoon of turmeric powder and stir well. These spices will enhance the flavor of the dal.
  4. Add Dal and Water: Add the soaked and drained green moong dal to the pot. Pour in 3 cups of water and add salt according to your taste.
  5. Pressure Cook: Set the Instant Pot to ‘Manual’ mode and cook on high pressure for 15 minutes. Ensure the valve is in the sealing position.
  6. Natural Release: Allow the pressure to release naturally for 10 minutes, then manually release the remaining pressure.
  7. Check Consistency: Open the lid and check the consistency of the dal. If it’s too thick, add more water and simmer using the ‘Sauté’ mode for a few minutes until you achieve the desired consistency.
  8. Garnish and Serve: Garnish the dal with fresh cilantro leaves. Serve hot with rice or chapati.

Use these steps to ensure a well-cooked, flavorful Green Moong Dal every time.

Serving Suggestions


Pair Instant Pot Green Moong Dal with steamed rice or jeera rice for a complete meal. Serve it alongside Indian breads like chapati, naan, or paratha to enjoy a variety of textures and flavors. Include a side of yogurt or raita for a cooling effect. Add a fresh salad or vegetable stir-fry for extra nutrients. Garnish your dal with freshly chopped cilantro to enhance its aroma and presentation.

Seasoning Variations

Customize the flavor profile of your Green Moong Dal by varying its seasoning. Add a pinch of garam masala for a warm, spicy kick. Mix in some coconut milk at the end for a creamy texture and a hint of sweetness. Incorporate mustard seeds and curry leaves during the initial sauté for a South Indian twist. For a tangy flavor, squeeze some lemon juice or add amchur powder before serving. Create a smoky aroma by tempering ghee with red chilies and garlic, then pouring it over the cooked dal.


Preparing Instant Pot Green Moong Dal is an excellent way to enjoy a nutritious and delicious meal that supports your health goals. With its high protein and fiber content, it aids in digestion, blood sugar regulation, and weight management. The versatility in serving and seasoning options allows you to tailor the dish to your taste preferences. Whether you pair it with rice or bread, add a side of yogurt or salad, or experiment with different spices, this dal is sure to become a staple in your culinary repertoire.

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