by wowmagazine

Hariyo Moong Dal

Total time: About 30 minutes
Prep Time: 15 minutes
Cook Time: 15 minutes
Serves: 6
Diet: Vegan/ Vegetarian
Meal: Main Course

About the recipe: Hariyo Moong Dal (Green Moong Beans)

Hariyo Moong Dal is thick, creamy, rich in flavour and very nutritious. It is packed with protein, magnesium, potassium and fiber. The mixture of chopped onion, ginger and garlic adds a unique flavour to this dal. Most vegans use it as an egg alternative to make breakfast pancakes, muffin, salads and other delicacies. It is very easy to make and popular among all ages. In an absolutely mouth watering recipe for this winter, you can make this recipe to enjoy with roti or rice. Add extra water to enjoy it as a soup.

Babita Shrestha is a plant-based chef, graphic designer and photographer. Babita is based in Pokhara and has recently penned her first cookbook, ‘Plant-Based Himalaya’ which will be available in the market soon. Get a copy of her book for more delicious recipes or visit www.vegannepal.net


Green Moong Bean: 2 cups
Red onion: 1 small
Tomatoes: 3 small
Water: 4 cups


Coconut oil: 3 tbsp
Bay leaves: 2 leaves
Ginger: 2 slices
Garlic: 2 cloves
Fresh red chillies: 4 medium
Turmeric: ¼ tsp
Cumin powder: 1 tsp
Cilantro: ½ cup
Salt: 1 tsp


•Wash moong dal, then soak in four cups of distilled water overnight.
• In a pressure cooker add dal, water, ⅛ teaspoon of turmeric, and salt to taste. Cook on medium heat.
• Once the whistle blows (usually around 10 minutes), turn the heat low to cook for five minutes more.
• Turn the heat off and let the mixture cool down.
• Heat a pan on medium flame and add oil.
• Once the oil is hot add bay leaves, chopped garlic, ginger and chillies. Fry for a minute.
• Add onions, fry until golden brown.
• Add cumin powder and teaspoon of turmeric. Fry for a few seconds and then add chopped tomatoes.
• Mix and cook for a minute more.
• Pour boiled dal in with the spices and stir well. Simmer for five minutes on low heat.
• You may add water if you want it soupy.
• Add freshly chopped cilantro and mix well.


• The moong dal gravy goes well with roti and achaar but it can be enjoyed with rice as well.
• Add a little more water to make a great soup to eat with baguette, puri or sour dough bread.
• To make it extra creamy, add half cup of fresh coconut milk.

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