Sprouted Mung Bean Dal Soup. Sabut Hari Moong Dahl. Vegan Glutenfree Recipe


Its been a while since I posted any Dahls. Here is another delicious one to add to the repertoire! Green Mung Beans / Moong Beans / Sabut Moong is a favorite bean in any shape for form. I like to Sprout the beans and use them. 

This Dal curry had Sprouted Mung Beans, a few spices, onions, garlic, ginger. Well cooked Mung Beans, lentils and split peas thicken as they cool and get thick and gel like the next day. The pictured dal is a day old and hence quite thick. 

If I am not cooking for the blog or book, I head to the kitchen and make me a Dal. It doesnt need much thought and comes together quickly if making quick cooking lentils or beans. 

The question remains. Is it a Soup or a Stew. 

More Sprouted Mung Bean Recipes.
Mung Bean Sprout and Spinach Pizza crust.
Mung Bean Sprout Bowl with Seared Carrots and Chili Lime Sesame Dressing
Spiced Mung Bean Sprouts Breakfast.
Sweet Potato Canapes with BBQ Mung Bean Sprouts.
Mung Bean Sprouts and Wheat Bread loaf.

Sprouted Mung Bean Dal | Vegan Richa

More Dahls recipes here

Sprout the Mung Beans. rinse and keep ready. The beans will become 2-3 times the size compared to dry beans. 

Make the Dal, Serve hot with rice or flat breads. 

Sprouted Mung Bean Soup. Sabut Hari Moong Dal. 
Allergen Information: Free of Dairy, egg, corn, soy, nut, gluten, grain.

Serves 2-3

1/2 cup dry Whole Mung/Moong beans (green gram)
2.5 cups water (less or more to preferred Dal consistency)


2 teaspoons oil
1/2 teaspoon cumin seeds
1/2 red onion finely chopped 
2 cloves garlic minced
1 inch ginger minced
1 teaspoon coriander powder
1/2 teaspoon garam masala
1/2 tsp cayenne or chili powder (or to taste)
a generous pinch of asafetida(hing – optional)
1 medium tomato chopped
3/4 teaspoon salt or to taste

lemon juice and chopped cilantro for garnish


Add Chipotle pepper powder or one chipotle chili in adobo sauce for a smoky Dal.
Add a Tablespoon or so cashew cream to the dal before serving.


Soak the beans overnight or 6 hours in warm water. Drain, rinse and keep the bowl covered by damp towel. Rinse every 6-8 hours until preferred sprout length. Drain and keep ready. The pictured sprouts are 2 day old. You can also use the soaked beans to make the dal. (soaked for 4-6 hrs).

In a pressure cooker or pan, add the oil and heat at medium.

When the oil is hot, add cumin seeds and let them get fragrant.
Add chopped onion, ginger and garlic and saute until golden. 5-6 minutes
Add in the coriander powder, garam masala, turmeric, cayenne, asafetida(hing) and mix for a few seconds.
Add in the chopped tomato and salt. Cook for 3-4 minutes until tomato is mushy.
Add the drained and washed sprouted beans, water and salt. 
Pressure Cooker: Pressure cook on medium heat for 3 whistles, (high pressure for 8-9 minutes after the indicator is on). Let the pressure release by itself before opening. 
Pan: Cover the pan, and cook on medium heat for 25-30 minutes or until the mung beans are very tender. 
Taste and adjust salt and spice. Serve hot topped with fresh cilantro and lemon juice.

To refresh the daal, add a fresh tadka/tempering. heat oil, add mustard and cumin seeds and some red pepper flakes and pour over the daal.

Serve hot with Indian flat breads like Roti, Paratha, Naan, or with Rice, quinoa or pilafs. Or with crackers, bread. Thicker Dal can also be slathered on breads like hummus, or made into a sloppy sandwich with sweet peppers and slaw.

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  1. says

    Where did you buy that gorgeous kadhi? I have one but not that beautiful. I use it for so many things.
    I will try this recipe. I have sprouted mung beans from my Indian market in the fridge right now. They have souch nutrition.

  2. Souma says

    Just made this, turned out fantastic! I had to add a bit of water to thin it out. I’ve tried a great many dal recipes and none of them quite tasted like home until now :)

    Keep up the good work!


  1. […] Dahl – this thick Indian stew is perfect for adding your sprouted lentils or beans, served over rice or eaten with bread. It’s a vegetarian staple in the near East with many variations. Vegan Richa’s blog has many sprouted bean recipes, including this sprouted mung bean dahl. […]

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