Green Gram Masala
Lunch • India
How to Make Green Gram Masala (Traditional & Healthy Version)
Green Gram Masala, known as 'Hare Moong ki Masala Sabzi' in Hindi, is a wholesome and protein-rich curry cherished across North India. This dish features whole green gram (moong), simmered with aromatic spices, onions, tomatoes, and ginger-garlic, creating a comforting and satisfying meal. Traditionally enjoyed with phulka, roti, or steamed rice, Green Gram Masala is a staple in many Punjabi and Rajasthani households, especially during festivals like Lohri and Makar Sankranti when nutritious, plant-based dishes are preferred. The simplicity of Green Gram Masala makes it perfect for everyday lunch, while its rich flavor profile adds a special touch to festive thalis. The lightly spiced gravy, infused with garam masala and kasuri methi, delivers a delightful taste that appeals to both adults and children. Being naturally vegetarian and adaptable for vegan diets, this curry is ideal for those seeking a nourishing, home-cooked Indian meal. Its high fiber and protein content make it an excellent choice for anyone focused on healthy eating without compromising authentic Indian flavors.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Whole green gram (moong) (sabut moong dal)
- 1 medium, finely chopped Onion (pyaaz)
- 1 large, finely chopped Tomato (tamatar)
- 1 tsp Ginger-garlic paste (adrak-lehsun paste)
- 1, finely chopped Green chili (hari mirch) - optional
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chili powder (lal mirch powder)
- 1 tsp Coriander powder (dhaniya powder)
- 1/2 tsp Garam masala
- 1 tsp, crushed Kasuri methi (dried fenugreek leaves) - optional
- to taste Salt (namak)
- 1 tbsp Oil (use mustard oil or sunflower oil)
- 2 tbsp, chopped Fresh coriander leaves (hara dhaniya) - optional
Instructions
- 1
Rinse and soak whole green gram (sabut moong dal) in enough water for 4-6 hours or overnight for best results. Drain before cooking.
5 minutes
Soaking moong dal reduces cooking time and enhances digestibility.
- 2
In a pressure cooker or heavy-bottomed handi, heat oil. Add cumin seeds (jeera) and let them splutter.
2 minutes
Mustard oil adds authentic North Indian flavor.
- 3
Add chopped onions and sauté until golden brown. Stir in ginger-garlic paste and green chili. Sauté for 1-2 minutes until raw aroma fades.
4 minutes
Keep flame medium to avoid burning the masala.
- 4
Add chopped tomatoes and cook until soft and oil separates from masala. Sprinkle turmeric, red chili, and coriander powder. Mix well.
5 minutes
Cover and cook to soften tomatoes quickly.
Why This Dish is Healthy
This Green Gram Masala is a health-conscious choice due to its high protein, high fiber, and low-fat content. Whole moong dal keeps you full longer and promotes steady energy release, making it ideal for weight management. Using fresh ingredients, less oil, and no cream or butter ensures that the calorie count remains low without sacrificing authentic taste. It's a smart addition to a balanced Indian diet for anyone focusing on nutrition.
Green Gram Masala is an excellent source of plant-based protein and dietary fiber, supporting muscle health and digestion. Green gram (moong dal) is low in fat, rich in complex carbohydrates, and packed with essential vitamins like B6, C, and minerals such as iron, potassium, and magnesium. The use of minimal oil and fresh vegetables increases the micronutrient content, making this dish a balanced and nutritious option for vegetarians and those seeking wholesome Indian recipes.
Pro Tips
- 💡Tip 1: Always soak moong dal overnight for faster cooking and improved texture.
- 💡Tip 2: Add kasuri methi and garam masala at the end for enhanced aroma.
- 💡Tip 3: Use mustard oil for a robust North Indian flavor, but sunflower oil works for a milder taste.
Storage & Serving
Store leftover Green Gram Masala in an airtight container in the refrigerator for up to 2 days. Reheat gently, adding a splash of water if needed to adjust consistency.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 190.0 kcal |
