Wheat Free Vegan Cozy Moong Dal
Split yellow mung beans are one of those pantry staples that cook down into something deeply comforting — thick, golden, and fragrant with turmeric, cumin, and a touch of cayenne. The real magic here is the tadka, a sizzling pour of spiced coconut oil loaded with mustard seeds, onion, garlic, ginger, and jammy tomato that gets stirred right into the soft dal at the end. That technique layers flavor in a way that tastes like it took much longer than it actually did. Because the entire dish is built around legumes, aromatics, and spices, it naturally sidesteps wheat without any substitutions or workarounds — nothing here needs to be swapped or checked for hidden grain-based additives. Served over basmati rice, it's a complete, satisfying bowl that's as nourishing as it is cozy. A squeeze of fresh lemon juice at the finish brightens everything up and keeps the richness from feeling heavy. Whether you're cooking for one or feeding a crowd, this is the kind of recipe that earns a permanent spot in your weeknight rotation.
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!