Moong Dal Vegetable Recipe – Easy Indian Stir-Fry with Coconut

Last Updated on 2 months by Neha Deshmukh

Moong Dal Vegetable Recipe – Easy Indian Stir-Fry with Coconut

Hey everyone! Today, I’m sharing a recipe that’s been a staple in my family for years – a simple, comforting Moong Dal Vegetable stir-fry. It’s quick to make, packed with nutrients, and bursting with flavour. Honestly, it’s one of those dishes I turn to when I want something healthy and delicious without spending hours in the kitchen. Let’s get cooking!

Why You’ll Love This Recipe

This Moong Dal Vegetable recipe is a winner for so many reasons. It’s incredibly easy to put together, perfect for a weeknight meal. It’s also wonderfully versatile – you can easily swap out the vegetables for whatever you have on hand. Plus, the combination of the fluffy moong dal, crunchy veggies, and fragrant coconut is just divine.

Ingredients

Here’s what you’ll need to make this delightful stir-fry:

• 1 cup cabbage, chopped
• 1 cup mixed vegetables (carrot, beans, peas)
• 1 big onion, finely chopped
• 1 inch ginger, grated
• 3 tbsp moong dal (yellow split lentils)
• 0.5 cup grated coconut
• 2-3 green chillies, slit or chopped (adjust to your spice preference!)
• 1 tsp mustard seeds
• 2 tbsp cooking oil
• Curry leaves
• Coriander leaves, chopped
• Salt to taste

Ingredient Notes

Let’s talk about a few key ingredients to make sure you get the best results:

Moong Dal: The Protein Powerhouse

Moong dal is a fantastic source of protein and is super easy to digest. I prefer the yellow split moong dal for this recipe, as it cooks quickly and blends beautifully with the vegetables. About 45 grams of moong dal is equivalent to 3 tablespoons.

Mixed Vegetables: Seasonal Variations

Feel free to get creative with your vegetables! I usually use a mix of carrots, beans, and peas, but you can add cauliflower, potatoes, or even bell peppers. Using seasonal veggies always gives the best flavour.

Mustard Seeds & Curry Leaves: The South Indian Tempering

This is where the magic happens! The mustard seeds and curry leaves create a beautiful aromatic base. Make sure your oil is hot before adding the mustard seeds – they should start to splutter. Don’t skip the curry leaves; they add such a unique flavour!

Coconut: Fresh vs. Dried – Which to Use?

Freshly grated coconut is always best, if you can get it. But if not, unsweetened desiccated coconut works perfectly well. About 50 grams of desiccated coconut is equivalent to ½ cup.

Step-By-Step Instructions

Alright, let’s get cooking!

First, partially cook the chopped cabbage, carrots, beans, and peas. You want them to be about half-done – still a little crunchy. Set these aside.

Next, pressure cook the moong dal until it’s fluffy and soft. Usually 2-3 whistles on medium heat does the trick. You can also boil it in a pot until soft, but pressure cooking is much faster.

Now, heat the oil in a pan over medium heat. Once hot, add the mustard seeds. When they start to splutter, add the curry leaves, green chillies, and grated ginger. If you’re using onions, add them now and sauté until they turn translucent.

Add the par-cooked vegetables and salt to the pan. Mix everything well to combine.

Cover the pan and cook on low heat for about 10 minutes, stirring occasionally. This allows the flavours to meld together beautifully.

Finally, stir in the grated coconut and fresh coriander leaves. Mix well and serve hot!

Expert Tips

Here are a few tips to help you nail this recipe:

Achieving the Perfect Texture for the Vegetables

Don’t overcook the vegetables! You want them to retain a bit of crunch. That’s why we only partially cook them before adding them to the pan.

Mastering the Tempering Technique

The tempering (or tadka) is crucial for flavour. Keep a close eye on the mustard seeds – they burn easily! And always add the curry leaves after the mustard seeds have spluttered.

Adjusting Spice Levels

I like a little kick, but you can easily adjust the spice level by adding more or fewer green chillies. You can also remove the seeds from the chillies for a milder flavour.

Variations

This recipe is super adaptable! Here are a few ideas:

Vegan Adaptation

This recipe is naturally vegan! Just double-check that your oil doesn’t contain any animal products.

Gluten-Free Option

This recipe is also naturally gluten-free.

Spice Level Adjustment (Mild, Medium, Hot)

• Mild: Use 1 green chilli or omit it altogether.
• Medium: Use 2-3 green chillies.
• Hot: Add 4-5 green chillies or a pinch of red chilli powder.

Festival Adaptation (Adding a Festive Touch for Onam/Pongal)

During Onam or Pongal, you can add a pinch of asafoetida (hing) to the tempering for a more festive flavour.

Serving Suggestions

This Moong Dal Vegetable stir-fry is delicious on its own, but it’s even better with:

• Roti or chapati (Indian flatbread)
• Steamed rice
• A side of yogurt (raita)
• Papadums (crispy lentil wafers)

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

FAQs

Let’s answer some common questions:

What type of oil is best for tempering?

I prefer using mustard oil for an authentic flavour, but vegetable oil or coconut oil also work well.

Can I use a different type of dal instead of moong dal?

You can, but the cooking time will vary. Masoor dal (red lentils) is a good substitute, but it cooks even faster. Toor dal (split pigeon peas) will take longer.

How can I make this dish ahead of time?

You can cook the moong dal and par-cook the vegetables ahead of time. Store them separately in the refrigerator and then assemble the stir-fry just before serving.

Is it possible to freeze leftover Moong Dal Vegetable?

While you can freeze it, the texture of the vegetables might change slightly. It’s best enjoyed fresh.

What are some good accompaniments for this stir-fry?

As I mentioned earlier, roti, rice, raita, and papadums are all great choices! A simple Indian salad also complements it beautifully.

Enjoy this recipe, and let me know how it turns out for you! I hope it becomes a favourite in your home, just like it is in mine. Happy cooking!