Low Iodine Vegan Cozy Moong Dal
Warm, golden, and deeply fragrant, this moong dal is the kind of bowl that feels like a hug on a cold evening. Split yellow mung beans simmer down into a silky, porridge-like base seasoned with turmeric and salt, then get hit with a sizzling tadka of cumin seeds, mustard seeds, onion, garlic, ginger, and tomato that transforms the whole pot into something truly special. The finishing squeeze of lemon juice brightens everything up and ties the flavors together beautifully. For anyone managing iodine intake, this recipe is a natural fit — every ingredient is plant-based and straightforward, with no seafood, dairy, or iodized salt required (just use non-iodized salt and you're good to go). The coconut oil tadka adds richness without any of the usual concerns that come with processed or packaged sauces. Serve it over basmati rice or alongside flatbread and scatter on some fresh cilantro if you have it — either way, this is comfort food that genuinely delivers.
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!