Moong Dal & Oats Vegetable Recipe – Easy Indian Pressure Cooker Meal

Last Updated on 2 months by Neha Deshmukh

Moong Dal & Oats Vegetable Recipe – Easy Indian Pressure Cooker Meal

Hey everyone! I’m so excited to share this recipe with you. It’s a family favorite – a comforting, wholesome meal that’s packed with goodness and surprisingly easy to make. I first stumbled upon this combination when trying to sneak more fiber into my kids’ diets, and honestly, it’s become a regular on our dinner table! It’s a fantastic way to enjoy a hearty Indian meal without spending hours in the kitchen.

Why You’ll Love This Recipe

This Moong Dal & Oats Vegetable recipe is a winner for so many reasons. It’s quick, healthy, and incredibly flavorful. The combination of protein-rich moong dal and fiber-filled steel cut oats makes it super satisfying. Plus, it’s loaded with fresh veggies! It’s perfect for a weeknight dinner, a light lunch, or even meal prepping for the week.

Ingredients

Here’s what you’ll need to whip up this delicious dish:

• 1 cup split green grams (moong dal)
• 1 cup steel cut oats
• 1 carrot, sliced
• ¼ cup broccoli florets
• ¼ cup cauliflower florets
• ½ cup green peas
• 2 tbsp olive oil
• 1 onion, chopped
• 1 potato, cubed
• 1 tomato, chopped
• ¼ tsp turmeric powder
• 2 tsp coriander powder
• Salt to taste
• 5 cups water
• 1 tsp red chili powder (or to taste)
• ¼ tsp garam masala powder

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

Split Green Grams (Moong Dal) – Benefits & Selection

Moong dal is a staple in Indian cooking, and for good reason! It’s easily digestible, packed with protein, and has a lovely, slightly sweet flavor. Make sure you choose good quality moong dal – it should be bright yellow and free of any stones or debris.

Steel Cut Oats – A Healthy Addition

Don’t be scared to add oats to your dal! Steel cut oats add a wonderful texture and a boost of fiber. They also help to make the dish more filling. I prefer steel cut over rolled oats for this recipe as they hold their shape better.

Regional Variations in Vegetable Choices

Feel free to get creative with your veggies! This recipe is super adaptable. Traditionally, you might see peas, carrots, and potatoes, but you can easily swap in beans, spinach, or even sweet potatoes.

Oil Selection – Olive Oil vs. Traditional Indian Oils

I often use olive oil for a lighter flavor, but you can absolutely use traditional Indian oils like mustard oil or ghee for a more authentic taste. If using mustard oil, remember to heat it until it smokes before adding other ingredients.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, give the moong dal and steel cut oats a good wash. Then, soak them in water for about 30 minutes. This helps them cook faster and become nice and soft.
2. Now, heat the olive oil in a pressure cooker over medium heat. Once hot, add the mustard seeds and cumin seeds. Let them splutter – that’s where the flavor starts!
3. Add the chopped onions, cubed potatoes, and green chilies. Sauté for about 3-4 minutes, until the onions turn translucent and fragrant.
4. Toss in the broccoli, cauliflower, carrots, and chopped tomatoes. Add salt and cook for another 5 minutes, stirring occasionally.
5. Time for the spices! Add the turmeric powder, coriander powder, and red chili powder. Mix well to coat the vegetables.
6. Add the soaked moong dal, steel cut oats, and water. Give everything a good stir.
7. Close the pressure cooker lid and cook for 6-7 whistles on medium heat.
8. Once cooked, allow the pressure to release naturally. This is important! Don’t force it open.
9. Finally, sprinkle with garam masala powder and serve hot with your favorite accompaniments.

Expert Tips

• Don’t skip the soaking step! It really does make a difference in the texture of the dal and oats.
• Adjust the water level: If you prefer a thicker consistency, use less water. For a thinner consistency, add more.
• Taste as you go: Adjust the spices to your liking.

Variations

• Vegan Adaptation: This recipe is naturally vegetarian, and easily vegan! Just ensure your oil choice is plant-based.
• Gluten-Free Confirmation: This recipe is naturally gluten-free.
• Spice Level Adjustment – Mild, Medium, Spicy: Reduce or omit the red chili powder for a milder flavor. Add more for a spicier kick! My husband loves it with an extra pinch of cayenne pepper.
• Festival Adaptations (e.g., Navratri-friendly): Omit the onion and garlic for a Navratri-friendly version.

Serving Suggestions

This Moong Dal & Oats Vegetable dish is delicious on its own, but it’s even better with:

• A side of roti or naan
• A dollop of yogurt
• A sprinkle of fresh cilantro
• A simple cucumber raita

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. It actually tastes even better the next day!

FAQs

What are the health benefits of combining moong dal and oats?

Combining moong dal and oats creates a complete protein source and provides a good dose of fiber, vitamins, and minerals. It’s great for digestion and keeps you feeling full and energized.

Can I use brown rice instead of steel cut oats?

You can, but the texture will be different. Brown rice will make the dish softer and more rice-like. Steel cut oats provide a slightly chewy texture that I really enjoy.

How can I adjust the consistency of the dish?

Add more water for a thinner consistency, or cook it uncovered for a few minutes to reduce the liquid.

What vegetables can I substitute based on seasonal availability?

Feel free to swap in seasonal vegetables like spinach, peas, beans, or even pumpkin!

Is this recipe suitable for those with digestive issues?

Moong dal is known for being easy to digest. The oats also add fiber, which can be beneficial for gut health. However, if you have specific digestive concerns, it’s always best to consult with a healthcare professional.

Can this be made in an Instant Pot?

Absolutely! Use the same ingredients and instructions, but cook on high pressure for 8-10 minutes, followed by a natural pressure release.