Moong Daal Sanna

In the rhythms of everyday home cooking, some dishes go beyond nourishment—they become rituals of comfort, reset, and connection. Moong Daal Sanna, as it's fondly called in my native place, is one such staple in our home. Simple, clean, and earthy, this green moong bean dish is my family’s go-to after a rich meal. It is a no-fuss, nourishing reset bowl. It gently soothes the gut, provides lasting energy, and brings us back to balance. Each ingredient in Moong Daal Sanna plays a thoughtful role—nothing fancy, just pure intention and wholesome synergy.

Green Moong Beans

Green moong beans are powerhouses of plant-based protein and soluble fiber, making them highly digestible, satisfying, and ideal for gut health. Unlike other legumes, green moong is gentle on the stomach, reduces bloating, and supports stable blood sugar levels.

Lime Juice

The addition of fresh lime not only brightens the flavor but also enhances iron absorption from the lentils. Its alkalizing nature further supports digestion and adds a clean, fresh finish to the dish.

Mustard Powder or Mustard Oil

Mustard, in any form, adds warmth, depth, and a mild zing. It's also known to boost metabolism and aid digestion. If you don’t have mustard oil, a simple paste of mustard powder with lemon juice does the trick, especially if you’re avoiding oil altogether.

Crunchy Raw Veggies – Carrots, Beets, Radish, and Onions

These vibrant add-ons elevate the dish both nutritionally and texturally.

• Carrots are rich in beta-carotene (vitamin A) for eye and skin health.

• Beets support liver detoxification and provide natural sweetness.

• Radish cools the digestive system and adds a peppery bite.

• Onions are rich in prebiotics, supporting a healthy gut microbiome.

Together, these veggies turn a simple daal into a rainbow of crunch, flavor, and nourishment.

While Moong Daal  Sanna is wholesome, pairing it with a grain makes it a complete protein, especially for vegetarians. Pair it with rice, quinoa, whole-wheat chapati, or your favorite option, such as sorghum (jowar) roti. In a world of complex diets and superfood trends, this simple daal reminds me that healing doesn’t need a label. It just needs intention, love, and a few humble ingredients. Moong Daal Sanna is a quiet celebration for all three of us.

I love it with soft, earthy sorghum chapati (jowar roti). The combination is naturally gluten-free, rich in fiber, and deeply satisfying—a proper meal that comforts and strengthens.

Ingredients

• 1 cup green moong beans (soaked for 30 minutes)

• 3½ cups water

• ½ teaspoon turmeric powder

• Salt, to taste

• 1 tablespoon mustard oil or

  
  

  1 teaspoon mustard powder + 1 teaspoon lemon juice (mixed and rested for 10–15 minutes to activate its flavor)

• Juice of 1 lime

• 1–2 green chilies (optional, chopped or slit)

• Grated or finely chopped raw vegetables for topping (choose any or a mix):

  (Carrot, Beetroot, Radish, Onion, Cilantro)

  
  

  Directions

1.     Prepare the Ingredients

Soak 1 cup green moong beans in water for 30 minutes. Wash and drain after soaking.

2.     Cook the Moong Beans

Add soaked moong beans, 3½ cups of water, ½ teaspoon of turmeric powder, and salt to taste to prepare daal in an Instant Pot. Once everything is combined, pressure cook the mixture on High for 15 minutes. After the cooking time is up, allow the pressure to release naturally for the best results.NPR). You can also use a stovetop pressure cooker and cook the daal for 4-5 whistles.

3.     Flavor the Daal

Add mustard oil or mustard powder, along with lemon juice. Mix in the juice of 1 lime and green chilies (if using). Then, mix everything well into the daal. At this point, adjust the consistency and seasoning by adding hot water and adjusting salt.

4. Top and serve the daal into serving bowls, top it with grated fresh veggies for added crunch and nutrition, and serve warm. Pair it with rice, quinoa, whole-wheat chapati, or your favorite option, such as sorghum (jowar) roti.

References

1. Mung bean as a potent emerging functional food having anticancer therapeutic potential: Mechanistic insight and recent updates - Sehrawat - 2023 - Biotechnology and Applied Biochemistry - Wiley Online Library

2. (PDF) A short review of the health benefits and nutritional values of mung bean in sustainable agriculture

3. Mung Bean (Vigna radiata L.): Bioactive Polyphenols, Polysaccharides, Peptides, and Health Benefits - PubMed

4. Neuroprotective Potential of Mung Bean (Vigna radiata L.) Polyphenols in Alzheimer's Disease: A Review - PubMed

5. Anti-allergic activity of mung bean (Vigna radiata (L.) Wilczek) protein hydrolysates produced by enzymatic hydrolysis using non-gastrointestinal and gastrointestinal enzymes - PubMed