Lactose Free Vegan Cozy Moong Dal
Moong dal is one of those dishes that feels like a hug in a bowl — golden, fragrant, and deeply satisfying in a way that's hard to explain until you've had a spoonful. Split yellow mung beans simmer down into a silky, porridge-like base seasoned with turmeric and salt, then get finished with a tadka that is genuinely the star of the show. That tadka — cumin seeds and mustard seeds popped in coconut oil, followed by onion, garlic, ginger, and tomato cooked down into something jammy and aromatic — gets poured straight into the dal and transforms the whole pot. Every ingredient here is naturally free of dairy, so there's no swapping or substituting required; it's just clean, plant-based comfort food that happens to work perfectly for anyone avoiding lactose. A squeeze of fresh lemon juice at the end brightens everything up and keeps the flavors lively rather than heavy. Serve it over basmati rice or scoop it up with flatbread, and don't skip the fresh cilantro if you have it — it adds a little freshness that ties the whole bowl together.
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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.
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