Creamy Green Moong Dal Makhani Recipe – Healthy & High Protein Indian Lentil Dish

Introduction

Green Moong Dal Makhani is a quintessential North Indian dish that embodies the rich culinary heritage of India’s vegetarian cuisine. It is a hearty, protein-rich lentil preparation that combines the earthy sweetness of green moong dal with aromatic spices, fresh ginger, and green chilies, all enveloped in a creamy, luscious texture thanks to the addition of fresh cream. This dish is not only a nutritional powerhouse but also a comfort food that resonates with warmth and soulfulness. Its versatility makes it suitable for various occasions — from everyday weeknight dinners to festive gatherings. When prepared with love and authentic ingredients, Green Moong Dal Makhani delivers a symphony of flavors that can satisfy even the most discerning palates. As featured on Love With Recipes, this recipe is crafted to guide both beginners and experienced cooks through a detailed, step-by-step process to achieve restaurant-quality results at home.

Time

This dish requires approximately 50 minutes from start to finish, with a preparation time of about 10 minutes and a cooking time nearing 40 minutes. The soaking process for the lentils, although not strictly included in active cooking, enhances the overall texture and flavor, so it’s recommended to soak the moong dal for at least 2 hours or overnight for best results.

Needed Equipment

• Measuring cups and spoons – for accurate measurement of ingredients
• Large mixing bowls – for soaking the lentils
• Fine-mesh strainer or colander – to drain soaked dal
• Pressure cooker or Instant Pot – ideal for quick and even cooking of the moong dal
• Deep frying pan or kadhai – essential for tempering and sautéing spices
• Wooden spoon or silicone spatula – for stirring
• Blender or food processor – optional, for pureeing tomatoes if needed
• Sharp knife and cutting board – for chopping ginger, green chilies, and coriander
• Measuring jug – for adding water and cream
• Lid or cover – for simmering the dal
• Serving bowls or plates – for presenting the finished dish
• Optional: immersion blender – to blend the dal for a smoother texture

Tags

Vegetarian, North Indian, Lentils, Protein-rich, Creamy, Spicy, Comfort Food, Healthy, Easy to Make, Family Favorite

Serving Size

This recipe yields approximately four generous servings, making it ideal for family dinners or small gatherings. Each serving is roughly 1 cup of the prepared dal, which pairs beautifully with Indian bread or rice.

Difficulty Level

The recipe is rated as moderate in difficulty. It involves multiple steps such as soaking, cooking, tempering, and simmering but remains accessible to home cooks with basic culinary skills. Precision in timing, especially during tempering and simmering, ensures the best flavor and texture.

Allergen Information

This dish contains dairy in the form of fresh cream. It also includes spices that may cause allergies in sensitive individuals. Always check for specific ingredient allergies and substitute accordingly (e.g., dairy-free cream or coconut milk).

Dietary Preference

Vegetarian, High Protein, Nut-Free, Egg-Free, Dairy Included (can be adapted for vegan by substituting cream with coconut milk or cashew cream). It adheres to a balanced diet emphasizing plant-based protein sources.

Course

Main Course, Vegetarian Main Dish, Lunch

Cuisine

North Indian, Indian

Ingredients

Instructions

1. Soaking the Moong Dal

The first critical step in preparing Green Moong Dal Makhani is soaking. Rinse the green moong dal thoroughly under cold running water to remove any impurities or dust. Place the rinsed dal in a large mixing bowl, add at least three cups of cold water, and allow it to soak for a minimum of two hours. For optimal results, soak overnight in the refrigerator. The soaking process softens the lentils, reducing cooking time and ensuring they absorb flavors more effectively. It also enhances digestibility and texture, resulting in a more luxurious and tender dal.

2. Cooking the Dal

After soaking, drain the water using a fine-mesh strainer or colander. Transfer the soaked dal into a pressure cooker or an Instant Pot. Add 3 cups of fresh water and a pinch of salt—salt helps flavor the dal during cooking. Close the lid securely and cook on medium heat for about 3 whistles, which typically equates to approximately 10 to 12 minutes. If using an Instant Pot, set it to manual/high pressure for the same duration. Once the cooking cycle completes and the pressure releases naturally, open the lid carefully. The dal should be soft but not mushy; it should hold its shape with a slight firmness. If the dal is undercooked, reseal and cook for an additional minute or two. If overcooked, it can be blended for a creamier consistency. Set the cooked dal aside while preparing the spice base.

3. Tempering the Spices

In a deep frying pan or kadhai, heat 1 teaspoon of oil over medium heat. Once hot, add the freshly grated ginger and sauté for about 10 seconds until fragrant. This quick step releases essential aromatic compounds, infusing the oil with flavor. Be cautious not to burn the ginger; keep stirring gently. The aroma at this stage signals the start of a flavorful base for the dal. This process is called tempering or “tadka” and is fundamental in Indian cuisine for building depth of flavor. The oil should shimmer but not smoke, indicating it’s ready for the next step.

4. Adding Tomatoes and Spices

Add the pureed tomatoes to the ginger-infused oil. Stir well to combine. The tomato puree should sizzle softly, releasing a tangy aroma. Now, incorporate the chopped green chilies, turmeric powder, cumin powder, and crushed black pepper. Mix thoroughly, ensuring the spices coat the tomato mixture evenly. Cook this mixture for approximately 1 minute, allowing the tomatoes to soften further and the spices to release their essential oils. This step creates a flavorful base that will meld with the lentils, giving the dish its characteristic aroma and taste.

5. Combining and Simmering the Dal

Add the cooked moong dal into the spice and tomato mixture. Stir gently to combine, ensuring the lentils are coated with the spices. If the mixture appears too thick, add a little water to reach a desired consistency—usually a medium-thick gravy. Cover the pan with a lid and reduce heat to low. Allow the dal to simmer gently for 15 minutes, stirring occasionally. This slow simmering helps the flavors to meld, and the dal absorbs the aromatic spices, resulting in a rich, cohesive dish. Keep a close eye to prevent burning or sticking at the bottom.

6. Adding Cream and Garnishing

After 10 minutes of simmering, add the fresh cream to the dal. Mix thoroughly to integrate the cream, which will impart a velvety texture and mellow the spices. Continue cooking on low heat for an additional 5 minutes, allowing the cream to infuse fully and the dal to thicken slightly. Turn off the heat and garnish with freshly chopped coriander leaves. The coriander adds a fresh, herbal note that balances the richness of the cream and spices.

7. Serving

Serve the Green Moong Dal Makhani hot, garnished with extra coriander if desired. It pairs beautifully with soft Indian flatbreads like roti or naan, or with steamed basmati rice. For an authentic experience, accompany it with a side of pickles, salad, or yogurt to cut through the richness. This dish is best enjoyed fresh but can be stored in an airtight container in the refrigerator for up to 2 days, reheated gently on the stovetop or microwave.

Preparation Tips

• If you prefer a thicker dal, cook it uncovered for the last 5 minutes of simmering to reduce excess liquid.
• For added depth, consider adding a teaspoon of garam masala or kasuri methi (dried fenugreek leaves) during the final simmering stage.
• Adjust spice levels according to taste. For a milder variant, reduce green chilies and black pepper; for extra heat, add more or include red chili powder.
• Use fresh, high-quality ingredients for the best flavor—especially fresh ginger, tomatoes, and coriander leaves.

Nutritional Information

Tips and Tricks

• Soaking the lentils not only reduces cooking time but also improves digestibility and flavor absorption.
• If you prefer a creamier texture, blend a portion of the cooked dal before adding the cream.
• For a vegan version, replace fresh cream with coconut milk or cashew cream, added during the final simmering stage.
• To intensify flavor, add a splash of lemon juice or a pinch of amchur (dry mango powder) just before serving.
• Use a heavy-bottomed pan to prevent burning and ensure even heat distribution during simmering.

Add-ons

• Ghee drizzled on top for extra richness
• Fried onions or crispy garlic for garnish
• Chopped fresh mint or basil for a different herbal note
• Serve with pickled vegetables or raita for a complete meal

Side Dishes

• Indian flatbreads such as roti, naan, or paratha
• Steamed basmati rice or jeera rice
• Vegetable stir-fry or sabzi, such as bhindi masala or aloo gobi
• Yogurt raita or onion salad

Improvements

• For an extra smoky flavor, add a pinch of smoked paprika or ghee-tossed charred garlic during the final stages.
• Incorporate roasted spices or toasted cumin seeds while tempering for a more complex aroma.
• Experiment with different types of lentils, like black gram or red kidney beans, to create variations.

Save and Store

Allow the dal to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 2 days. To reheat, gently warm on the stovetop or microwave, adding a splash of water or cream to restore the desired consistency. For longer storage, freeze in portions for up to 1 month. Thaw in the refrigerator overnight before reheating.

FAQ

Can I make this dish vegan?

Absolutely. Substitute the fresh cream with coconut milk or cashew cream. You can also omit the cream entirely for a lighter version, relying on the natural creaminess of the cooked lentils.

Can I use dried tomatoes instead of pureed fresh tomatoes?

Fresh tomatoes provide a balanced acidity and fresh flavor, but dried tomatoes rehydrated in warm water can also be used. If using dried, blend them into a smooth paste before adding to the spices.

Is green moong dal suitable for gluten-free diets?

Yes, green moong dal is gluten-free. Just ensure all other ingredients and spices are free from gluten contamination.

How do I achieve a more intense flavor?

Toast the spices before adding them to the pan, and consider adding a teaspoon of ghee during tempering for a richer aroma. Also, simmering the dal longer allows flavors to deepen.

Conclusion

Green Moong Dal Makhani is a perfect example of how simple ingredients can come together to create an extraordinary dish that delights the senses. Its velvety texture, aromatic spices, and wholesome protein content make it a staple in North Indian cuisine and a nutritious choice for health-conscious individuals. By following this detailed recipe from Love With Recipes, you can master the art of preparing this traditional delicacy with authentic flavor and perfect consistency. Whether served as a main course or a side, it promises to bring warmth and comfort to your table, nourishing both body and soul. Experiment with the tips and variations to customize the dish to your taste, and enjoy the process of cooking a truly iconic Indian dish at home.

References

• Indian Food Forever – Classic North Indian Dal Recipes
• Cook’s Illustrated – Techniques for Cooking Lentils Perfectly