top of page

My Marvelous Medicinal Moong Dhal Insta Pot Recipe

Updated: Jan 31

A Ayurveda Winter Recipe by Nandini Natasha Austin

Bowl of homemade recipe Moong Dhal - Mung Dal
A Bowl of Moong Bean Dhal made by Nandini Austin

If you've read George's Marvelous Medicine by Roahl Dhal, then you'll know that George the main character mixes a ton of ingredients to make a wonderful medicine mixture that has magical qualities.

According to Ayurveda, the ancient medicinal practice, moong dal is known as mudga which means it brings joy and happiness

Yes this Moong Dhal recipe is truly magical, a mere bowlful will give you a golden glittering glow from the inside, that balances mind and body and spirit, not to mention, a storehouse of nutrients.

What does Saatic Mean?

Moong Dhal is considered a sattvic food meaning that once consumed you feel light and energized. In Ayurveda, all foods have distinct Gunas (Qualities) which can affect your mind and emotions positively or adversely. 

Sattva: that which is calm and peaceful. 

Rajas: that which is active and restless. 

Tamas: that which is dull and dark. 

Usually Sattvic foods are prepared by hand from natural ingredients,cooked and eaten in moderate amounts, sitting down , taking your time to digest leaving you satisfied.

Moong Dhal is the Queen' of Pulses for nothing. because just 1 cup serving of cooked Moong dal  =15 grams of fiber, which is 60 % recommended of your daily value of fiber serving. Also the fiber prolongs stomach emptying, which improves absorption of nutrients and provides satiety after eating which controls hunger

It can also aid with

  •   Lowering cholesterol,

  •   Improving Liver Function 

  • Balancing Your Blood Sugar Levels

  • Improving immunity

  • Good for liver function

You can truly be artistic with in what you add into the pot, you can throw in as few or as many ingredients into the pot, and it will still turn out yummy. That's because it's such a simple fail safe dish.I serve it up to my family at least once a week and it's great as a warming dish on a winters day.

This recipe for moong dal is the simplest recipe  There’s no cream, no butter, but I like to add some coconut milk at the end for some creaminess. This is pure comfort food and every time I make it I feel like its an act of self love. .

So enjoy the recipe below and remember, cooking should be an act of love, and a mix of trial and error. I for one have never been into EXACT ingredients, so adding a little bit of this and a little bit of that feel free to tweak the spices and play around with the flavors, I love to have as much fun as possible in my life and the kitchen especially. So enjoy

Bowl of Mung Dal Ayurveda recipe nourishing cooking
Moong Dhal Served up

This Dhal soup is so easy to make in the Instapot and I get my children to help with the prep so they learn about spices, and herbs and develop a wide range of tastes from a young age.

As a family, we enjoyed this dish n a Winters's day. We served it with a dollop of yogurt on top and chopped fresh cilantro and some bread for dipping or basmati rice.

4 year old boy eating healthy food Mung Dal
My son enjoying some of his mummy's Dhal

Indian Woman presenting a coooking class on Mung Dal
Nandini Austing facilitating an Ayruveda Cooking class

I hosted this community cooking class together with the holistic healthcare community on Healthy eating ,Nature connection, joyful movement during the cold season. In the class I demonstrated just how easy it is to make this Moorish dish . Everyone loved the dhal

So try this feel-good winter recipe below that is made with love. It's sure to provide you with a warming to your belly on these cold winter days.

Moorish Moong Dhal - Queen of the Pulses

Bowl of soaked Mung Dal . Moon Dhal pulses
Soaking the dhal removes the Phytic acid - so allows for better digestion

The Ingredients

  • 1 cup whole green moong dal soaked overnight or for a few hours

  • 1 tablespoon ghee or coconut oil

  • 1 teaspoon cumin seeds

  • 4 cups water

  • 1 small onion

  • 1 ½ teaspoon salt

  • 1 cup tomatoes sauce good-quality tomato passata

  • ¼ teaspoon chili powder adjust to taste

  • ¼ teaspoon garam masala

  • 1/2 teaspoon coriander powder

  • 1 tablespoon of ginger garlic paste or (3 minced garlic cloves 2 inches of ginger )

  •  Salt and pepper to taste

  • Cilantro garnish


  • 3-4 sprigs of thyme

  • 3-4 curry leaves

  • 1-2 green chili pepper, finely chopped (add more to your taste)

  • 1 teaspoon turmeric

  • ½ cup coconut milk

  • salt and freshly ground black pepper

  • Garnish with a Bunch of cilantro chopped for garnish and yogurt and green chutney



  • Set the instapot on saute mode for 10 mins

  • Add coconut oil, onion, ginger, garlic, curry leaves let sizzle and cook,

  • Add in add the tomatoes, spices, salt, and Saute for a 10 mins

  • Add red lentils and stir

  • Stop saute mode, stir to ensure nothing is stuck to the bottom of the pan,

  • Top the pot up with 5 cups of water and the coconut milk ( make sure never go over the max line )

  • Close the Instapot securely, ensuring the pressure valve is correct.

  • Set on pressure cook and for 50 mins

  • After the time is up, carefully release the pressure valve (move away for this step.)

  • Then open and stir the Dhal well.

  • When ready to serve, ladle into a bowl, add a dollop of fresh yogurt and chopped cilantro for garnish,

  • Serve and enjoy

59 views0 comments
Post: Blog2_Post
bottom of page