Green Moong Dal Recipe – Kale & Tomato Indian Soup or Traditional Daal

Last Updated on 2 months by Neha Deshmukh

Green Moong Dal Recipe – Kale & Tomato Indian Soup or Traditional Daal

Hey everyone! I’m so excited to share this recipe with you – it’s a comforting classic with a little twist. This Green Moong Dal is incredibly versatile. You can enjoy it as a hearty, warming soup, or serve it as a traditional daal with rice. It’s become a regular in my kitchen, and I think it’ll become a favorite in yours too!

Why You’ll Love This Recipe

This recipe is all about simplicity and flavor. It’s quick to make – ready in about 30 minutes – and uses ingredients you likely already have in your pantry. Plus, it’s packed with goodness! The mung beans are a fantastic source of protein, and the kale adds a lovely dose of vitamins. Whether you’re craving a light soup or a satisfying daal, this recipe delivers.

Ingredients

Here’s what you’ll need to make this delicious Green Moong Dal:

• 1 cup split green mung beans (approx. 200g)
• 4 cups water (950ml)
• 1 teaspoon salt (5g)
• 1 teaspoon turmeric powder (4g)
• 1 tomato, chopped
• 1 teaspoon cumin powder (5g)
• 1 teaspoon coriander powder (5g)
• 4 cups finely chopped kale leaves (approx. 60g)
• 2 tablespoons cream (30ml) – optional, for the soup version
• 1 tablespoon ghee (15ml)
• 1 bay leaf
• ½ teaspoon cumin seeds (2.5g)
• ¼ – ½ teaspoon chili powder (1-2.5g) – adjust to your spice preference
• ¼ teaspoon asafoetida (hing) (1g)

Ingredient Notes

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

Split Green Mung Beans: Health Benefits & Selection

Split green mung beans are a staple in Indian cooking. They’re incredibly nutritious, being a great source of protein and fiber. Look for beans that are vibrant green and free from any debris. No need to soak them for this recipe, which is a huge time-saver!

Kale: Regional Variations & Substitutions

I love using kale in this daal because it adds a wonderful earthy flavor and a boost of nutrients. But feel free to experiment! Spinach, mustard greens, or even Swiss chard would work beautifully. If you’re not a fan of kale, start with a smaller amount and work your way up.

Turmeric Powder: Quality & Flavor Profile

Turmeric isn’t just about color; it adds a warm, earthy flavor and incredible health benefits. Opt for a good quality turmeric powder – the aroma should be strong and vibrant. A little goes a long way!

Ghee: Traditional Use & Alternatives

Ghee is clarified butter, and it’s a cornerstone of Indian cuisine. It adds a rich, nutty flavor to the tempering. If you don’t have ghee, you can use vegetable oil or coconut oil, but the flavor won’t be quite the same.

Asafoetida (Hing): A Unique Spice & Its Benefits

Asafoetida, or hing, has a pungent aroma in its raw form, but it transforms into a savory, umami-rich flavor when cooked. It’s fantastic for digestion and adds a unique depth to the daal. You can find it at Indian grocery stores or online.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, give the split green mung beans a good rinse under cold water. This helps remove any dust or impurities.
2. In a heavy-bottomed saucepan, combine the rinsed beans, water, and salt. Bring it to a boil over high heat.
3. Once boiling, reduce the heat to medium, partially cover the pan (to avoid spills!), and let it simmer for about 20 minutes, or until the beans are tender.
4. Now, add the chopped tomato, turmeric powder, cumin powder, and coriander powder to the saucepan. Give everything a good stir and cook for another 3 minutes, allowing the flavors to meld.
5. Time for the kale! Add the finely chopped kale leaves and cook for an additional 5 minutes, or until they’re wilted and tender. Taste and adjust the salt if needed.
6. If you’re making the creamy soup version: Swirl in the cream and serve warm with a slice of crusty bread. So cozy!
7. If you’re making the traditional daal: Let’s prepare the tempering! Heat the ghee in a small pan over medium heat. Add the bay leaf and cumin seeds. Let them sizzle for a few seconds until fragrant.
8. Add the chili powder and asafoetida to the ghee and cook for just 10 seconds – be careful not to burn the spices!
9. Pour the sizzling tempering over the daal. Mix gently and serve immediately with steamed rice.

Expert Tips

• Don’t skip rinsing the beans! It really does make a difference.
• Keep an eye on the daal while it simmers. If it gets too thick, add a little more water.
• The tempering is key to the traditional daal flavor, so don’t rush it!

Variations

• Vegan Moong Dal: Simply omit the cream and use oil instead of ghee.
• Gluten-Free Moong Dal: This recipe is naturally gluten-free!
• Spice Level Adjustment: Adjust the amount of chili powder to suit your taste. My family likes it mild, so I usually use ¼ teaspoon.
• Festival Adaptations (e.g., Navratri-friendly): Skip the asafoetida during Navratri fasting, as it’s often avoided during this period.

Creamy Soup vs. Traditional Daal

I love having the option to make this either a comforting soup or a classic daal. The soup is perfect for a chilly evening, while the daal is a wonderful accompaniment to a full Indian meal. My friend, Priya, always requests the daal when she comes over!

Serving Suggestions

• With Rice: The classic pairing! Steamed basmati rice is perfect.
• With Roti or Naan: A delicious way to soak up all the flavorful sauce.
• With a Side of Yogurt: A cooling contrast to the spices.
• Garnish: A sprinkle of fresh cilantro adds a lovely freshness.

Storage Instructions

Leftover daal can be stored in an airtight container in the refrigerator for up to 3 days. It also freezes well – just thaw it overnight and reheat gently.

FAQs

What is the best way to soak mung beans for quicker cooking?

While not necessary for this recipe, if you do want to soak them, cover the beans with water and let them sit for at least 30 minutes, or up to a few hours. This will reduce the cooking time slightly.

Can I use other leafy greens instead of kale?

Absolutely! Spinach, mustard greens, or Swiss chard are all great substitutes.

What is asafoetida and where can I find it?

Asafoetida (hing) is a unique spice with a pungent aroma that adds a savory flavor to Indian dishes. You can find it at Indian grocery stores or online.

How can I adjust the consistency of the daal?

If the daal is too thick, add a little more water. If it’s too thin, simmer it for a few more minutes uncovered to allow some of the liquid to evaporate.

Is this recipe suitable for those with digestive issues?

Mung beans are generally considered easy to digest, and asafoetida is known to aid digestion. However, everyone is different, so listen to your body.

Can I make this daal in an Instant Pot?

Yes! You can cook the beans and vegetables in the Instant Pot for about 8-10 minutes on high pressure, followed by a natural pressure release.

Enjoy! I hope you love this Green Moong Dal as much as I do. Let me know in the comments how it turns out for you!