A golden, warming bowl of split mung beans simmered with turmeric and a fragrant spiced oil — simple, nourishing, and ready in under an hour.
Servings
4
Prep
25 min
Cook
35 min
Mung dál is one of the most beloved everyday dishes of the Indian subcontinent — a gently spiced soup-stew made from yellow split mung beans (moong dal). It is light enough to eat daily yet satisfying enough to anchor a full meal. The base is humble: lentils, water, and turmeric. What transforms it into something truly special is the tadka — a sizzling bloom of whole spices in ghee poured over the top just before serving. Serve it over basmati rice or with warm flatbread for a complete, comforting meal.
Ingredients
For the dál:
- 250 g yellow split mung beans (moong dal), rinsed well
- 1 litre water
- 1 medium onion (about 120 g), finely diced
- 2 garlic cloves, minced
- 1 tsp fresh ginger, grated (about 5 g)
- 1 medium tomato (about 130 g), finely chopped
- ¾ tsp turmeric powder
- ½ tsp ground coriander
- ½ tsp salt (adjust to taste)
- 1 tbsp neutral oil or ghee (for sautéing)
- Fresh coriander leaves, to garnish
For the tadka (spiced oil):
- 2 tbsp ghee
- 1 tsp cumin seeds
- 2 dried red chillies
- ½ tsp black mustard seeds
- 3–4 fresh curry leaves (optional)
- A pinch of asafoetida powder (hing)
Instructions
- Soak the mung beans for 20 minutes in cold water, then drain and rinse. This shortens the cooking time and improves digestibility.
- Sauté the aromatics. Heat 1 tbsp of oil or ghee in a medium saucepan over medium heat. Add the diced onion and cook, stirring occasionally, for 6–8 minutes until soft and golden.
- Add ginger and garlic. Stir in the minced garlic and grated ginger and cook for 1–2 minutes until fragrant.
- Add tomato and spices. Add the chopped tomato, turmeric powder, and ground coriander. Stir well and cook for 3–4 minutes until the tomato softens and the mixture turns into a thick paste.
- Cook the lentils. Add the drained mung beans and pour in the 1 litre of water. Bring to a boil, then reduce the heat to low. Simmer uncovered for 25–30 minutes, stirring occasionally, until the beans are fully soft and the dál has thickened to a creamy consistency. Add the salt and stir to combine.
- Prepare the tadka. In a small frying pan, heat the ghee over medium-high heat until shimmering. Add the mustard seeds and cumin seeds — they should splutter within seconds. Add the dried red chillies, curry leaves (if using), and asafoetida powder. Fry for 30–40 seconds until deeply fragrant.
- Finish the dish. Pour the sizzling tadka directly over the cooked dál and stir it in gently. Taste and adjust salt.
- Serve immediately, garnished with fresh coriander leaves, alongside basmati rice or flatbread.
Tips
- Consistency: Mung dál thickens as it sits. If reheating leftovers, add a splash of water and stir over low heat to loosen it back up.
- No ghee? Substitute with coconut oil for a dairy-free version — the tadka will still be aromatic and delicious.
- Spice level: Remove the seeds from the dried red chillies before adding to the tadka for a milder heat, or omit them entirely.
- Storage: Keeps well in the refrigerator for up to 3 days in an airtight container, or freeze for up to 2 months.
Mung dál holds a central place in Ayurvedic cooking, where yellow split mung beans are considered one of the easiest legumes to digest. The combination of warming spices — ginger, cumin, turmeric — and the finishing tadka reflects a culinary tradition that has been passed down across generations in Indian households, valued as much for its everyday comfort as for its simplicity.
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Nutrition of key ingredients — per 100 g of each ingredient separately (not per serving), source USDA
| Ingredient | kJ / kcal |
|---|---|
| mung beans | 1452 / 347 |
| turmeric | 1305 / 312 |
| ghee | 3766 / 900 |
| cumin | 1569 / 375 |
| tomato | 1264 / 302 |
Medical Disclaimer: This article is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before starting any supplement regimen or making changes to your diet, especially if you have a medical condition or take medications.