Sprouted Moong Recipe – Authentic Indian Instant Pot Moong Dal

Last Updated on 2 months by Neha Deshmukh

Sprouted Moong Recipe – Authentic Indian Instant Pot Moong Dal

Hey everyone! Today, I’m sharing a recipe that’s close to my heart – a comforting and incredibly flavorful Sprouted Moong Dal, made super easy in the Instant Pot. I remember my grandmother making this for me when I was little, and the aroma always filled the house with warmth. It’s a simple dish, but packed with goodness and flavor. Let’s get cooking!

Why You’ll Love This Recipe

This Sprouted Moong Dal isn’t just delicious; it’s also incredibly healthy and quick to make. The Instant Pot cuts down on cooking time significantly, making it perfect for busy weeknights. Plus, sprouted moong is a nutritional powerhouse! It’s a complete protein, easy to digest, and just feels good to eat.

Ingredients

Here’s what you’ll need to whip up this delightful dal:

• 2 cups sprouted moong (approx. 300g)
• 1 Tbsp oil (approx. 15ml)
• ½ cup chopped onion (approx. 75g)
• ¼ tsp turmeric powder (approx. 0.5g)
• 1 tsp mustard seeds
• 8 curry leaves
• 2 Tbsp dried grated coconut (approx. 15g)
• 2 tsp garam masala
• 1 tsp ginger paste
• 1 tsp garlic paste
• 1 green chili, finely chopped
• 1 tomato, chopped (approx. 120g)
• 1 ½ cups water (approx. 360ml)
• Salt to taste

Ingredient Notes

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

Sprouted Moong: Benefits and Selection
Sprouted moong is readily available in India, and increasingly in international grocery stores. If you can’t find it, you can easily sprout your own! Look for bright green, firm sprouts – that’s how you know they’re fresh.

Coconut: Regional Variations & Uses
Dried grated coconut adds a lovely sweetness and texture. In some South Indian variations, people use fresh coconut, which is also amazing! If using fresh, about ¼ cup (30g) would be perfect.

Garam Masala: Homemade vs. Store-Bought
Garam masala is a blend of warming spices. While store-bought is convenient, homemade garam masala truly elevates the flavor. I have a family recipe I’ll share on the blog soon!

Mustard Seeds & Curry Leaves: The South Indian Flavor Base
Don’t skip these! They create that signature South Indian aroma and flavor. Make sure your oil is hot enough when you add the mustard seeds – they should start to pop!

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, heat the oil in your Instant Pot on the sauté mode. You’ll know it’s ready when it shimmers.
2. Add the mustard seeds and curry leaves. Let them splutter and release their fragrance – this usually takes about 30 seconds.
3. Now, toss in the chopped onions and sauté until they soften and turn translucent, around 3-4 minutes.
4. Add the turmeric powder, coconut, chopped tomatoes, ginger-garlic paste, garam masala, and green chili. Stir well and cook until the tomatoes turn jammy and softened, about 5 minutes.
5. Add the sprouted moong and water. Give everything a good stir to combine.
6. Seal the Instant Pot and pressure cook on high for just 2 minutes.
7. After the cooking time, let the pressure release naturally for 10 minutes, then manually release any remaining pressure.
8. Finally, season with salt to taste and serve hot!

Expert Tips

• Don’t overcook the moong! 2 minutes is usually perfect, but cooking times can vary slightly depending on your Instant Pot.
• If you like a thinner dal, add a little more water.
• A squeeze of lemon juice at the end brightens up the flavors beautifully.

Variations

Vegan Adaptation
This recipe is naturally vegan! Just ensure your garam masala doesn’t contain any animal-derived ingredients (some blends do).

Gluten-Free Adaptation
This recipe is also naturally gluten-free.

Spice Level Adjustment
Adjust the amount of green chili to your liking. My family prefers a mild spice, so I usually just use one.

Festival Adaptation (Navratri/Vrat Friendly)
During Navratri or other fasting periods, you can skip the onion and garlic to make this a vrat-friendly dish.

Serving Suggestions

Sprouted Moong Dal is fantastic on its own, but it’s even better with…

• A side of fluffy rice.
• Warm rotis or parathas.
• A dollop of ghee on top.
• A side of raita (yogurt dip) to cool things down.

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 as the flavors meld together!

FAQs

What are the health benefits of sprouted moong?
Sprouted moong is incredibly nutritious! It’s a great source of protein, fiber, iron, and vitamins. Sprouting increases the bioavailability of nutrients, making them easier for your body to absorb.

Can I use pre-soaked moong instead of sprouted moong?
You can, but the texture and cooking time will be different. Pre-soaked moong will take longer to cook (around 8-10 minutes in the Instant Pot) and won’t have the same slightly crunchy texture as sprouted moong.

What if I don’t have an Instant Pot? Can I cook this on the stovetop?
Absolutely! Sauté the ingredients in a pot, then add the moong and water. Bring to a boil, then reduce heat and simmer for about 20-25 minutes, or until the moong is tender.

How can I adjust the consistency of the moong dal?
If it’s too thick, add more water. If it’s too thin, simmer uncovered for a few minutes to allow some of the liquid to evaporate.

What side dishes pair well with sprouted moong?
Besides rice and roti, a simple cucumber raita, a side of roasted vegetables, or even a papadum (Indian crispbread) would be lovely!

Enjoy this comforting and healthy Sprouted Moong Dal! I hope it becomes a favorite in your home, just like it is in mine. Let me know in the comments if you try it and how it turns out!