Mediterranean Diet Friendly Vegan Cozy Moong Dal
Split yellow mung beans might not be the first thing that comes to mind when you think of Mediterranean-style eating, but this warming dal checks every box — legume-forward, built on olive-adjacent aromatics, and finished with a bright squeeze of lemon. The base is as simple as it gets: dal simmered low and slow with turmeric until it collapses into something thick, golden, and deeply comforting. The real magic happens in the tadka, where cumin seeds and mustard seeds bloom in hot oil before onion, garlic, ginger, and tomato are cooked down into a jammy, fragrant paste that gets poured straight into the pot. That technique layers flavor in a way that feels far more complex than the ingredient list suggests. Plant-based protein from the lentils, anti-inflammatory turmeric, heart-healthy fats from coconut oil, and a hit of fresh lemon at the end make this a genuinely nourishing bowl that aligns beautifully with a whole-foods, produce-driven approach to eating. Serve it over basmati rice or scoop it up with flatbread — either way, it's the kind of meal that makes you feel good long after the last bite.
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)
Can be omittedbasmati rice
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!