This Vegan Instant Pot Green Moong Dal Lentils recipe is one of my favorite vegan dishes that incorporates simple Indian spices and packs a hefty punch of plant-based protein (8g protein in 1/2 cup).
This recipe post is dedicated to my Bapuji (maternal grandfather), who recently passed away at the age of 90 (July 2020).Β My brother and I were so fortunate to have lived with Bapuji and my Ba (grandmother) in Chicago for over 20 years. We cultivated a strong bond with them and the amazing memories with them fill our hearts.
Whole green moong dal has been a go-to comfort food for me since I was a kid.Β So much so that Bapuji would joke that when I was ready to get married, he would prepare a lifetime supply of green moong dal as “dowry” to send with me to my in-laws’ home.
In case you’re wondering, in ancient Hindu times, the bride’s family would give a dowry to the groom and his family in “exchange for the bride” as a way of ensuring that she was properly taken care of and comfortable.Β The idea of Bapuji sending me to my in-laws with an unlimited supply of moong dal was quite humorous given that both my family and my in-laws were more forward-thinking. It still puts a smile on my face.
What is Green Moong Dal?
Whole green moong dal is a very common lentil among Indian vegetarians.Β It’s a whole green lentil that is packed with nutrients like potassium, magnesium, and iron.Β It also contains folate, fiber, vitamin B6 and tons of plant-based protein.Β It’s nice and light, and easy to digest.
What is heck is ‘Asafetida’?
Asafetida, commonly used in Indian cooking, mainly helps to reduce bloating and gas that can be caused by eating beans, lentils and various vegetables.Β A little bit goes a very long way, so use it sparingly!Β Although it has a very distinct, pungent smell in its raw form, one would hardly be able to smell or taste it when cooked in dishes… IF used sparingly.Β Again, let me repeat… use asafetida sparingly!
Preparation of Vegan Instant Pot Green Moong Dal Lentils
Green moong dal can be prepared in its whole, split, or sprouted forms.Β This recipe will use whole Green Moong Dal cooked in the Instant Pot.Β Check back on this blog for upcoming recipes to prepare green moong dal in its split and sprouted forms.
Making Green Moong Dal Lentils in the Instant Pot
The recipe for Whole Green Moong Dal in the Instant Pot is quite simple.Β It involves using the ‘Saute’ and ‘Bean/Chili’ modes of the Instant Pot.Β On ‘Saute’ mode, we’ll temper (or heat) avocado oil, saute ginger and garlic, add our washed moong dal and spices with water.Β We’ll then switch to ‘Bean/Chili’ mode set to 20 minutes.Β Let the IP do its thing, and that’s it!
Vegan Instant Pot Whole Green Moong Dal Lentils
Equipment
- Instant Pot
Ingredients
- 1 cup whole green moong dal
- 2 tbsp avocado oil
- 2-3 cloves garlic, chopped
- 1 tsp ginger, grated
- ΒΌ tsp asofetida
- Β½ tsp turmeric
- 2 tsp paprika
- Β½ tsp red chili pepper (adjust per taste)
- 1 tsp salt
- 4 cups water
Instructions
- Wash the whole green moong dal in a bowl.
- Press 'Saute' mode on Instant Pot and add avocado oil to inner pot.
- Once avocado oil is heated, add asafetida, garlic and ginger and let it sizzle for about 30 seconds.
- Add the washed and strained green moong dal to the inner pot.
- Add the remainder of the spices and water. Mix well.
- Press 'Cancel' on the IP. Then, press 'Bean/Chili' mode and adjust the timer to 20 minutes. Make sure the valve on the lid is set to the 'Sealing' position.
Notes
- There is no need to soak whole green moong dal.Β After I rinse the moong dal, I set it aside in a bowl of water until I am ready to strain it and add it to the Instant Pot.
Alternative Cooking Methods
My mom originally taught me this recipe using a stovetop pressure cooker (although I’m finding that making these lentils in the Instant Pot simply reduces one extra step… and eventually one extra pot to wash).Β Essentially, you would want to wash and boil the whole green moong dal in a pressure cooker for about 3 whistles, or 20 minutes.Β In a separate pot, you will temper the avocado oil and saute garlic and ginger.Β You’ll then add the boiled moong dal, spices, and water.
You Might Also Want To Try These!
Check out my recipe for Gujarati Chevti Dal Mixed Lentils, another one of my favorite meals growing up!
Looking for more ways to incorporate lentils?
While my recipe for Whole Green Moong Dal in the Instant Pot is simple in its preparation and flavors, here are some other lentil recipes that incorporate some slightly different flavors.
Gujarati Dal Sweet, Tangy and Spicy Dal
Indian Style Red Lentils with Ginger
SHOP THIS RECIPE FOR INSTANT POT GREEN MOONG DAL LENTILS!
Click on the links below to purchase the items used in this recipe. (Note: Β I may make a small commission if you purchase a product through one of these links at no additional cost to you. See full affiliate link disclosure.)
Instant Pot
Authentic Indian Spice Container
Asafetida
As always, I would love to hear your feedback or questions about this recipe.Β Comment below!
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For more clean, healthy Indian meals, check out my recipe for Instant Pot Pav Bhaji, which can be served as a lettuce wrap for the gluten-free and low carb peeps out there!
Add MacroNutrients To MyFitnessPal
To add this Vegan Instant Pot Green Moong Dal Lentils recipe to your MyFitnessPal Food Diary, follow these 4 simple steps:
- Select and copy Warrior In The Kitchen Vegan Instant Pot Green Moong Dal Lentils
- Click on the MFP logo below and login to access your Food Diary.
- Click on Add Food under the meal heading you wish to add your food.
- Paste ‘Warrior In The Kitchen Vegan Instant Pot Green Moong Dal Lentils‘Β into the Food Database Search bar to access the nutrition info and add to your Food Diary.
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