The Simple and Nourishing Indian Vegetarian Meal I Make Once a Week

Moong dal—a creamy dish of simmered, spiced mung beans—was a regular feature on my family’s dinner table when I was growing up. I have many fond memories of us all enjoying my mom’s moong dal alongside steaming hot rotis and basmati rice. Spiced with turmeric and flavored with a fragrant onion and tomato masala, the dish is earthy and aromatic, with a burst from fresh lime juice. Like toor dal, it’s a cozy meal I turn to when I crave something warm and soothing, and the simple, hearty dish is a staple in many South Asian households, including mine.

Moong dal is one of many dals in India; in Hindi, “dal” refers to dried pulses like peas, lentils, and beans, and is also the name of stew-like dishes prepared with these legumes. For centuries, Indian cooks have used these dried mung beans to prepare a variety of sweet and savory dishes, including vadas (savory fried foods), dosas (crepes), halwa (a dessert with a pudding-like consistency), and this dish that takes its name from the bean. What sets moong dal apart from other pulses is its natural creaminess. Unlike some pulses such as black beluga lentils and French lentils that remain slightly firm even when fully cooked, moong dal becomes soft and velvety, giving the dish a rich, smooth texture. Mung beans are also packed with protein, making them an excellent choice for vegetarians or anyone looking to incorporate more plant-based protein into their diet.

How to Prepare the Creamiest Moong Dal

The process of preparing moong dal begins with rinsing the dried mung beans to rid them of any dirt or debris and then soaking the beans for at least two hours. The soaking is crucial, as it allows the beans to hydrate, ensuring they soften and cook evenly. Whether you choose to boil or pressure cook the beans, the soaking process significantly shortens the cooking time—by about an hour and a half—and makes for a creamier finished dish.

Moong dal is mildly earthy on its own, and it becomes even more flavorful when cooked with an onion-tomato masala. Made with sautéed onions, tomatoes, garlic, and a medley of spices, the masala infuses the dal with the warm earthiness of cumin, turmeric, coriander, and chile powder, adding complexity to the dish. 

Moong dal is versatile enough to be enjoyed on its own or as a part of a larger meal, accompanied by rice and roti, as well as pickles and yogurt. Because the dish is so delicious, nutritious, and simple to prepare, I make it at least once a week—and I suspect you’ll want to too.