Breastfeeding Friendly Vegan Cozy Moong Dal
Warm, deeply spiced, and genuinely nourishing, this moong dal is the kind of bowl that feels like a hug from the inside out. Yellow split mung beans are one of the most digestible legumes around, and they cook down into a silky, porridge-like consistency that's gentle on the body — something that matters a lot when you're feeding yourself and someone else at the same time. The tadka is where the magic happens: cumin seeds and mustard seeds bloom in hot coconut oil, then onion, garlic, fresh ginger, and tomato build into a jammy, fragrant base that gets stirred right into the dal for a final simmer. Ginger and turmeric both show up here in real, meaningful amounts, not just a pinch for color. A squeeze of fresh lemon at the end brightens everything and keeps the flavors lively rather than heavy. It's completely plant-based, made from whole ingredients you can actually name, and comes together in one pot without any complicated steps. Serve it over basmati rice or scoop it up with flatbread — either way, this is the kind of comforting, feel-good meal you'll want on repeat.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
For the dal
- 1 cup yellow moong dal (split yellow mung beans)
- 3 cups water
- ½ tsp ground turmeric
- ¾ tsp salt, plus more to taste
For the tadka
- 2 tbsp coconut oil or neutral oil
- 1 tsp cumin seeds
- ½ tsp black mustard seeds
- 1 small yellow onion, finely diced
- 3 garlic cloves, minced
- 1 tbsp fresh ginger, finely grated
- 1 medium tomato, finely chopped
- 1 tsp ground coriander
- ½ tsp ground cumin
- ¼ tsp cayenne pepper
- 1 tsp fresh lemon juice
For serving
- 2 tbsp fresh cilantro, roughly chopped (optional)
- cooked basmati rice or flatbread, for serving (optional)
Instructions
- 1
Combine the rinsed moong dal, 3 cups water, and ground turmeric in a medium saucepan. Bring to a boil over high heat, then reduce the heat to medium-low and simmer, partially covered, for 20–25 minutes, stirring occasionally, until the dal is completely soft and has broken down into a thick, porridge-like consistency. Stir in the salt, then reduce the heat to low to keep warm.
- 2
Heat the coconut oil in a small skillet over medium-high heat until shimmering. Add the cumin seeds and mustard seeds and cook, swirling the pan, for 30–45 seconds, until the mustard seeds begin to pop and the cumin is fragrant — watch closely, as the seeds can brown quickly.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!