Instant Pot Moong Daal (Split Yellow Lentils Soup)

Ingredients

• 1 tablespoonoil or ghee
• 1 teaspooncumin seeds (jeera)
• 1 pinch (optional)asafoetida (hing)
• 3 clovesgarlic, minced
• 1 mediumonion, finely chopped
• 1 largetomato, finely chopped
• 1/2 teaspoonturmeric powder
• 1/2 teaspoonred chilli powder
• 1 teaspoongaram masala powder
• 200 g (1 cup)split yellow lentils (moong dal), rinsed
• 710 ml (3 cups)water
• to tastesalt
• 2 tablespoonscoriander leaves, chopped
• 2 tablespoonsghee
• 1 teaspooncumin seeds
• a few (optional)curry leaves
• a pinchasafoetida (hing)
• 1/4 teaspoonred chilli powder

Instructions

1. 1

   Rinse the lentils

   Wash and rinse the yellow lentils, then set them aside. Select SAUTÉ on the Instant Pot. Add the oil or ghee and, once hot, add the cumin seeds and let them crackle.

2. 2

   Cook the aromatics

   Add the asafoetida, minced garlic and onion. Sauté until the onion is light brown.

3. 3

   Soften the tomato

   Add the tomato, turmeric, red chilli powder, garam masala and salt. Cook for 2–3 minutes, until the tomato softens.

4. 4

   Add lentils

   Stir in the rinsed lentils and water. Adjust the spices at this stage if needed.

5. 5

   Pressure cook

   Close the Instant Pot with the pressure valve set to Sealing. Cook on High Pressure for 6 minutes. Once the pot beeps, allow the pressure to release naturally for 10 minutes.

6. 6

   Finish the dal

   Open the lid away from you and add the coriander leaves. Adjust the consistency; if the dal is too thick, select SAUTÉ, add some water and boil for 2 minutes.

7. 7

   Add the tempering

   The moong dal is ready. Add the extra tempering and serve hot with boiled rice, quinoa or roti.

8. 8

   Cook the lentils

   For the stovetop method, pressure-cook the moong dal with 3 cups of water for 3 whistles.

9. 9

   Heat the spices

   Heat oil or ghee in a kadai. Add the cumin seeds and let them splutter.

10. 10

    Sauté the aromatics

    Add the asafoetida, minced garlic and onion. Sauté until the onion is light brown.

11. 11

    Cook the tomato

    Add the tomato, turmeric, red chilli powder, garam masala and salt. Cook for 2–3 minutes, until the tomato softens.

12. 12

    Combine the lentils

    Add the cooked, mashed lentils and stir well. Add water to adjust the consistency and salt to taste.

13. 13

    Simmer the dal

    Boil the dal over a medium-low heat for 2–3 minutes. Stir in the chopped coriander leaves.

14. 14

    Serve it hot

    The moong dal, or yellow lentil soup, is ready. Add the extra tempering and serve hot with boiled rice, quinoa or roti.

What is moong dal tadka?

Moong dal tadka is an Indian lentil dish made with split yellow moong beans, which cook into a soft, comforting soup. The name refers to the finishing tempering: spices briefly heated in fat and added to the dal.

This version builds flavour with onion, tomato, garlic and ground spices, then finishes with a separate cumin-and-chilli tadka. The Instant Pot and stovetop methods both bring the lentils to a tender, mashable texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 223 calories, 12g protein, 34g carbs, 4g fat.

The lentils provide most of the carbohydrates and much of the protein, while the oil or ghee and finishing ghee supply most of the fat. Serve a portion with vegetables alongside, or choose rice, quinoa or roti according to how you want to round out the plate.

Choosing and rinsing the lentils

Split yellow moong: Rinse the lentils before cooking to wash away surface starch and any loose particles. The recipe uses 1 cup of lentils with 3 cups of water.

Water: The amount gives the dal a soup-like starting point, but its final thickness can be adjusted after cooking. Add water gradually if you prefer it looser.

Build flavour in the base

Whole spices: Let the cumin seeds crackle in hot oil or ghee before adding the other aromatics. Asafoetida is optional, as are the curry leaves in the finishing tempering.

Onion and tomato: Cook the onion until lightly browned, then give the tomato and ground spices 2–3 minutes to soften and combine. This creates the base for the lentils.

Pressure-cooking cues

Instant Pot: Cook on High Pressure for 6 minutes, then leave the pot for a 10-minute natural pressure release. Open the lid away from you, as directed in the method.

Stovetop: The recipe specifies pressure-cooking the lentils with 3 cups of water for 3 whistles. After combining them with the spice base, simmer the dal for 2–3 minutes over a medium-low heat.

Adjust the texture

Tender lentils: Stir or mash the cooked lentils into the spiced base so the dal becomes cohesive. If the result is thicker than you like, add water and stir it through.

Final consistency: For the Instant Pot method, the recipe suggests simmering with added water on SAUTÉ for 2 minutes. On the stovetop, adjust with water before the final 2–3-minute boil.

Make the finishing tadka

Hot fat: The extra ghee, cumin, optional curry leaves, asafoetida and chilli are listed for the finishing tempering. Heat them as a separate tadka and add it to the dal before serving.

Fresh finish: Stir in the chopped coriander leaves as instructed. Taste and adjust the salt to suit your preference.

What to serve with dal

Rice or quinoa: Serve the dal hot alongside boiled rice or quinoa, as suggested in the recipe. Their mild flavour pairs well with the spiced lentils.

Roti: Roti is another suggested accompaniment and makes it easy to scoop up the thickened dal. Serve the sides separately so everyone can choose their preferred balance.

Recipe notes & tips

• Rinse the lentils before adding them to the pot.
• Wait for the cumin seeds to crackle in the hot oil or ghee before adding the aromatics.
• Cook the onion until lightly browned to follow the recipe’s flavour-building cue.
• After pressure cooking, allow the Instant Pot to release pressure naturally for 10 minutes.
• Add water a little at a time when adjusting the finished dal’s consistency.
• Add the extra tempering just before serving for a distinct finishing layer.

Variations

• Use ghee: Choose ghee instead of oil for the initial sauté.
• Keep it mild: Reduce or omit the chilli in the tempering to suit your preference.
• Add curry leaves: Include the optional leaves in the finishing tempering.
• Serve with quinoa: Use boiled quinoa in place of rice or roti.
• Serve with roti: Pair the dal with roti instead of a grain.

Common mistakes to avoid

• Skipping the rinse: Rinse the lentils before cooking as directed.
• Adding aromatics too soon: Let the cumin crackle in the hot fat first.
• Undercooking the tomato: Cook it for 2–3 minutes until softened.
• Opening the pot straight away: Leave the Instant Pot for a 10-minute natural release after cooking.
• Leaving the dal too thick: Stir in water and simmer to reach the consistency you prefer.
• Forgetting the finish: Add the extra tempering and coriander before serving.

How to store

Refrigerate leftover dal in a covered container and use within 3 days. Reheat gently in a saucepan or microwave until hot throughout, adding a splash of water if it has thickened.

Frequently asked questions