Hey there! If you're looking for a cozy bowl of comfort without spending hours in the kitchen, let's make mung bean dal in our trusty Instant Pot.
Imagine your kitchen transforming into a comfort zone with just a straightforward dish. That's right. We're talking about a mung bean recipe, a highly nutritious dish, that's about making your Instant Pot your new best friend. It's the kind of meal that brings a big flavor payoff with minimal effort, perfect for those nights when you're looking for something hearty but easy.
Diving a bit deeper, this recipe is a nod to our love for creative curry recipes. It's like the chill cousin of our vegan kitchari, which also stars mung beans and gives a casual salute to the richness of our massaman curry, another Instant Pot wonder. Inspired by these favorites, we crafted a dish that’s all about keeping things simple, tasty, and comforting.
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💚 Why you will love it
- Effortlessly comforting
- Big flavor payoff
- Instant Pot magic
- Heartily nutritious
- Perfect for sharing
🧾 Ingredients
The ingredients that make this whole mung bean dal recipe so good are:
- Moong beans: Provide a hearty base that's both nutritious and filling.
- Light coconut milk: Adds a creamy texture and a hint of sweetness that balances the earthy flavors.
- Red onions: Their mild sweetness enhances the overall savoriness of the dal.
- Garlic: Offers a punch of aromatic intensity that deepens the flavor profile.
- Fresh ginger: Brings a warm, spicy kick that complements the other spices perfectly.
- Potatoes: Give the dish body and make it more satisfying.
- Tomatoes: Introduce a tangy brightness, helping to lift the dish's overall taste.
- Spinach: Adds a pop of color and a nutritional boost without overwhelming the other flavors.
- Curry powder: Provides the signature spice blend that makes this dish distinctly flavorful.
- Vegetable bouillon: Infuses the dal with a rich, savory depth that would otherwise require multiple ingredients.
- Coriander (optional): This herb freshens up the dish with its citrusy, leafy notes, making it even more delightful.
See the recipe card for quantities.
Substitutions
| Original Ingredient | Suggested Substitution |
|---|---|
| Light coconut milk | Full-fat coconut milk, homemade almond milk, or cashew milk |
| Red onions | Shallots, green onions, or regular onions |
| Garlic | Asafoetida or ground garlic |
| Ginger | Ground ginger |
| Potatoes | Sweet potatoes, pumpkin, or butternut squash |
| Tomatoes | Canned diced tomatoes, red bell pepper, or zucchini |
| Spinach | Kale or any type of collard greens |
| Curry powder | Tikka masala, garam masala, or yellow Thai curry paste |
| Vegetable bouillon | Miso paste or vegetable stock (omit water) |
🍽 Equipment
Instant pot or large saucepan.
🔪 Instructions
To make this dal, start by washing your fresh ingredients thoroughly.
- Soak the rice and mung beans in a bowl of water for 5 minutes while you chop your veggies. Then, rinse until the water is clear.
- Chop all the vegetables and grate ginger.
- Fire up the Instant Pot's sauté function and sauté the onions, garlic, and ginger.
- To spice things up, add the curry powder, bouillon, potatoes, tomatoes, and a pinch of salt.
- When things start to stick, pour in water, coconut milk, and half the spinach, topping it off with coriander if you're using it.
- Cook under high pressure for 10 minutes, then quick release the pressure.
Serve it hot, garnished with coriander leaves, sprinkle some cayenne pepper for extra heat, and add a swirl of coconut milk alongside some fluffy basmati rice.
💡 Expert Tips
Here are some insider tips to make sure your mung bean dal comes out perfectly every time.
First up, soaking the mung beans isn't just busy work; it actually cuts down on your cooking time, removes anti-nutrients, and ensures everything comes out just right in texture. When you're at the stove sautéing, keep a close eye on your onions, garlic, and ginger. You want them just the right shade of golden without tipping over into burnt territory as they lay down the flavor foundation of your dish.
For those who love their dal on the richer side, opting for full-fat coconut milk is a game-changer, but if you're in the mood for something lighter, a splash of water or any vegan milk will do the trick. Don't shy away from adding more veggies to the mix; just remember to adjust your seasonings accordingly to keep the flavors bold and bright.
Whether you're craving a thick, hearty dal or something more akin to a soup, adjusting the amount of water is a simple tweak with big impact. I've added up to two cups more water myself and turned the dal into a comforting soup, skipping the rice altogether on some days.
And here's a final nugget of wisdom: always give your dal a taste test for seasoning after it's done cooking. The pressure cooking process can really change the taste dynamics, so a little final adjustment can truly elevate your dish.
📖 Variations
For a twist on the classic, try swapping mung beans for lentils or instant pot chickpeas. Lentils don’t require soaking and cook up just as easily, offering a different but equally delicious flavor profile.
If you’re looking to up the veggie content, consider adding chopped carrots and bell peppers along with the potatoes. These veggies not only add color but also sweetness and depth to the dal, making it even more nutritious.
🥢 How to serve
With Basmati Rice: The traditional and perhaps most popular way to enjoy this dal is alongside fluffy basmati rice. If you're wondering how to cook basmati rice on the stovetop, it's quite simple: rinse the rice until the water runs clear, then cook with a 1:2 ratio of rice to water, bringing it to a boil before reducing the heat to simmer, covered, until tender and the water is absorbed.
Top with chopped coriander or lentil sprouts.
As a Soup: For a comforting meal, serve this dal as a hearty soup. Just add more water or vegetable broth to achieve a thinner consistency. This version is perfect for chilly evenings or when you're in the mood for something light yet fulfilling.
Stuffed in a Wrap: Get creative by spooning this dal into a warm, soft tortilla. Add a dollop of plant-based yogurt, some fresh lettuce, and a sprinkle of diced tomatoes.
🥡 Storage
In the Fridge: After cooling down to room temperature, transfer the dal into airtight containers and store it in the fridge. It will keep well for up to 5 days. When you're ready to reheat, warm it up in a saucepan over medium heat, stirring occasionally. If the dal has thickened too much, add a little water to reach your desired consistency.
How to Freeze and Reheat: This dal freezes beautifully. Pour cooled dal into freezer-safe bags or containers, leaving some space for expansion, and freeze. It will last for up to 3 months. To reheat, thaw it overnight in the fridge or use the defrost setting on your microwave. Then, warm it in a saucepan over medium heat until hot through, adding water as needed to adjust the thickness.
❓ FAQ
Yes, canned mung beans can be a convenient shortcut. Just be sure to adjust the cooking time and make it on the stovetop; no instant pot needed.
You can easily adapt this recipe for stovetop cooking by using a regular pot. Increase the cooking time and keep an eye on the water level, adding more as needed until the beans are tender.
Mung beans are a great source of plant-based protein, fiber, and essential vitamins and minerals, making them an excellent addition to a healthy diet.
📚 More curry recipes
If you love curries and pulses, give these recipes a try!
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⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!
🎥 Video
📋 Recipe
Mung Bean Dal (Instant-Pot)
Ingredients
- 1 cup moong beans
- 1 cup light coconut milk Or almond milk, ½ cup full-fat coconut milk
- 2 red onions small, chopped
- 4 cloves garlic finely chopped
- 4 tablespoons ginger fresh, grated
- 2 potatoes diced
- 3 tomatoes diced
- 2 handfuls spinach
- 2 teaspoons curry powder or tikka masala
- 1 vegetable bouillon
- 1 teaspoon sea salt
- 3 cups water
Optional:
- 1 bunch coriander
Directions
- Soak. In a medium bowl, add the rice and mung beans and pour water until it is covered. Let it soak for 5 minutes while you chop your veggies. Then, pour the mixture into a strainer and rinse with water until it runs clear.
- Chop veggies and grate fresh ginger.
- Sauté. Using the sauté function in your instant pot, sauté onions, garlic, and grated ginger.
- Add seasoning. Toss in curry powder, vegetable bouillon, potatoes, tomatoes, and salt.
- Cook everything in the same pot. When the bottom starts to brown, add water, coconut milk, half of the spinach, and optional coriander. Stir and set the instant pot to a high-pressure cook for 10 minutes. Fast, manual release pressure.
- Adjust. Taste to ensure the texture is soft. If not, you may need to cook it a little longer. Feel free to add water if you need to.
- Serve. You can serve it immediately with coriander leaves, a swirl of coconut milk, and freshly cooked basmati rice. Cool it down completely to store it in the fridge or freeze it. As very stew, it gets better with time.
Video
Nutrition Facts
Nutritional Disclaimer
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.
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Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.
As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.
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