Dal

Green Moong Curry Recipe

admin July 13, 2026July 13, 2026

Green Moong Curry Recipe

If you’re looking for a wholesome, nutritious, and comforting Indian meal, this Green Moong Curry Recipe is exactly what you need. Made with whole green gram (sabut moong), aromatic spices, onions, tomatoes, and herbs, this curry is rich in protein, fiber, vitamins, and minerals. It’s a popular everyday dish in many Indian households because it’s healthy, filling, budget-friendly, and incredibly delicious.

Whether you’re preparing a weekday dinner, a healthy lunch, or planning a meal for your family, this easy green moong curry pairs beautifully with steamed rice, jeera rice, roti, naan, or paratha.

This recipe creates a restaurant-style flavor while keeping the ingredients simple and easily available.

Why You’ll Love This Green Moong Curry

✅ Rich in plant-based protein

✅ High in dietary fiber

✅ Naturally vegan

✅ Gluten-free

✅ Budget-friendly recipe

✅ Easy one-pot meal

✅ Perfect for meal prep

✅ Great for weight management

✅ Delicious with rice or chapati

What is Green Moong?

Green moong, also called Whole Green Gram or Sabut Moong Dal, is one of India’s healthiest legumes. Unlike split yellow moong dal, whole green moong retains its outer skin, making it richer in fiber and nutrients.

It cooks into a creamy yet slightly textured curry that’s comforting and satisfying.

Ingredients

For Cooking Moong

1 cup whole green moong
3 cups water
½ teaspoon turmeric
Salt to taste

For Curry

2 tablespoons oil or ghee
1 teaspoon cumin seeds
1 bay leaf
1 teaspoon grated ginger
5 garlic cloves (finely chopped)
2 green chilies
2 medium onions (finely chopped)
2 tomatoes (pureed)
½ teaspoon turmeric
1 teaspoon coriander powder
1 teaspoon cumin powder
1 teaspoon Kashmiri red chili powder
½ teaspoon garam masala
Salt as needed
Fresh coriander leaves
Water as required

Preparation

Step 1: Soak the Green Moong

Wash the green moong thoroughly.

Soak it in water for 6–8 hours or overnight.

Drain before cooking.

Step 2: Pressure Cook

Add soaked moong to a pressure cooker.

Mix with:

Water
Salt
Turmeric

Pressure cook for:

5–6 whistles (traditional cooker)
20 minutes (Instant Pot Pressure Mode)

The beans should become soft but not mushy.

Step 3: Prepare the Masala

Heat oil.

Add:

Cumin seeds
Bay leaf

Once aromatic, add:

Ginger
Garlic
Green chilies

Sauté for one minute.

Now add onions.

Cook until golden brown.

Step 4: Add Tomatoes & Spices

Add tomato puree.

Cook until oil separates.

Mix in:

Turmeric
Coriander powder
Cumin powder
Red chili powder

Cook the masala for 5–7 minutes.

Step 5: Make the Curry

Add cooked green moong with its cooking liquid.

Mix well.

Adjust water according to desired consistency.

Simmer for 12–15 minutes.

Finish with:

Garam masala
Fresh coriander leaves

Serve hot.

Pro Tips

Soak overnight for faster cooking.
Slightly mash some cooked moong for a creamier curry.
Add spinach for extra nutrition.
Use homemade ginger-garlic paste for authentic flavor.
Finish with a teaspoon of ghee for richer taste.
Add lemon juice before serving for freshness.

Serving Suggestions

Green Moong Curry tastes amazing with:

Steamed basmati rice
Jeera rice
Brown rice
Chapati
Phulka
Butter naan
Tandoori roti
Bajra roti
Millet roti
Quinoa

Serve with:

Pickle
Papad
Onion salad
Yogurt

Health Benefits of Green Moong Curry

Excellent Source of Protein

Green moong is packed with plant protein, making it ideal for vegetarians and vegans.

High in Fiber

Fiber supports digestion and keeps you feeling full longer.

Supports Weight Loss

Low in calories and high in protein, this curry helps reduce unnecessary snacking.

Good for Heart Health

Whole green gram contains nutrients that may support healthy cholesterol levels and heart function as part of a balanced diet.

Helps Manage Blood Sugar

Its low glycemic index and fiber content make it a smart option for maintaining steady energy levels.

Rich in Nutrients

Green moong contains:

Iron
Magnesium
Potassium
Folate
Zinc
Phosphorus
Vitamin B complex

Recipe Variations

Punjabi Style Green Moong Curry

Cook with butter, cream, kasuri methi, and extra garam masala.

Coconut Green Moong Curry

Add coconut milk for a creamy South Indian twist.

Spinach Moong Curry

Mix chopped spinach into the curry during the final simmer.

Green Moong Masala

Prepare with less gravy for a semi-dry side dish.

Sprouted Green Moong Curry

Use sprouted green gram for enhanced nutrition and a slightly different texture.

Storage Instructions

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze for up to 2 months.

Reheating: Warm gently on the stovetop or microwave, adding a little water if needed.

Common Mistakes to Avoid

Skipping soaking time
Undercooking the beans
Using too much water
Not cooking the onion-tomato masala thoroughly
Adding garam masala too early
Overcooking until mushy

Frequently Asked Questions (FAQs)

Can I make Green Moong Curry without soaking?

Yes, but soaking significantly reduces cooking time and helps the beans cook more evenly.

Is Green Moong Curry healthy?

Absolutely. It is rich in protein, fiber, vitamins, and minerals while being naturally low in fat.

Can I use an Instant Pot?

Yes. Pressure cook the soaked moong for about 20 minutes on High Pressure, followed by a natural pressure release.

Is this recipe vegan?

Yes. Use vegetable oil instead of ghee to keep it completely vegan.

Can I freeze Green Moong Curry?

Yes. Once cooled, freeze it in airtight containers for up to two months.

What can I serve with Green Moong Curry?

It pairs well with rice, chapati, naan, paratha, millet roti, quinoa, or even as a soup with toasted bread.

Nutritional Information (Approximate Per Serving)

Nutrient	Amount
Calories	245 kcal
Protein	13 g
Carbohydrates	32 g
Fiber	11 g
Fat	7 g
Saturated Fat	1 g
Sodium	360 mg
Potassium	620 mg
Iron	18% DV
Calcium	8% DV

Expert Tips for the Best Green Moong Curry

Use freshly ground cumin and coriander for deeper flavor.
Simmer the curry for at least 10 minutes after combining the cooked moong with the masala to develop richness.
Add a pinch of kasuri methi at the end for a subtle restaurant-style aroma.
Garnish with chopped coriander and a squeeze of fresh lemon juice just before serving.
Pair with jeera rice and cucumber raita for a complete, balanced meal.

Final Thoughts

This Green Moong Curry Recipe is the perfect combination of taste, nutrition, and simplicity. Whether you’re looking for a healthy weeknight dinner, a protein-packed vegetarian meal, or a comforting Indian curry to enjoy with rice or roti, this recipe delivers every time. With its hearty texture, aromatic spices, and wholesome ingredients, green moong curry is a timeless favorite that deserves a regular place in your meal rotation.