Instant pot Green Moong Dal Khichdi/Pulao

Green moong dal khichdi/pulao is an easy, quick and delicious one pot meal which is nutritionally well balanced with protein, carbohydrate and veggies. On top of that, it is kid approved with reduced spice levels. What else do we want for meal times in our busy lives especially when we all are cooking for multiple meals in a day now a days !

My mom always says that it is not the cooking that feels like a chore but the planning part of the meals. It is so true !! Planning meals every day (multiple times these days with everyone at home ) which are mostly family approved and offers good well balanced nutrition is always a challenge. This green moong dal pulao is one of those meals that check marks all our usual needs, needs very little active cook and prep time and is made in Instant pot to make it a no baby sit recipe just like this recipe or this recipe or this recipe. This can also be cooked in regular stove top pressure cooker or a pot very easily.

Green moong dal nutrition facts

Low in fat and high in protein and fiber content, whole green moong dal is one of the richest plant-based sources of protein. It is also called sabut moong dal or mung bean or pesalu in different regions. Below are just some of the mung beans nutrition facts.

• Rich in essential amino acids which our body can't produce by itself
• High in antioxidant levels
• Rich in potassium, magnesium and fiber which may reduce blood pressure
• Low fat
• High protein
• High in folate

Tips for a good Moong dal pulao in Instant pot

• Do not skip soaking the rice. Un soaked green moong dal takes longer time to cook when compared to rice even in Instant pot. So unless we soak it, their cook time won't be the same.
• If you prefer, you can increase the amount of moong dal to ¾ cup instead of ½ cup without increasing the water levels or changing the recipe. Just adjust the salt levels slightly. I often increase the amount of moong dal in the dish to increase the nutrition.
• Soak the rice as first step in the prep so when you are done with chopping and sautéing, rice will be ready to add to the dish with out taking extra soak time.
• You can add any vegetables that usually go with vegetable pulao to this dish
• It can be eaten just with raita without any other curry or entrée to go with it or if you prefer, any masala gravy curries go will with it.

Adjusting spice levels

You can increase or decrease the spice levels as per your needs.

• To increase the spice levels, increase the coriander powder and red chilli powder by ½ tsp each and garam masala by ¼ tsp.
• To decrease the spice levels, skip the red chilli powder and red chillies.

Make it at your earliest convenience and enjoy the satisfaction of serving and eating a healthy and delicious meal to your family 😋.

Recipe

Instant pot Green Moong Dal Khichdi/Pulao

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• Author: Yamini
• Prep Time: 5 mins
• Cook Time: 25 mins
• Total Time: 30 minutes
• Yield: 30 mins 1x
• Diet: Gluten Free

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Description

Green moong dal khichdi or pulao is an simple, quick and delicious one pot meal which is nutritionally well balanced with carbohydrates, protein, fiber and vegetables.

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Ingredients

Scale 1x2x3x

• 2 tbsp oil
• ½ cup green moong dal  soaked overnight
• 1.5 cup basmati rice soaked 20 mins 
• 2 ¼ cups water
• 1 medium onion thinly sliced
• 2 red chilli broken into 1 inch pieces
• 2 medium potatoes cubed 
• 2 Carrots cut into 2 inch pieces
• ¼ cup Cilantro 

Whole spices 

• Bay leaf 1 big ( optional )
• 2 inch cinnamon stick
• 2 cloves
• 1 black cardamom
• 1 tsp cumin seeds or black jeera

Spices

• ½ tsp coriander powder
• ½ tsp cumin powder
• ½ tsp red chilli powder
• ¼ tsp garam masala powder

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Instructions

1. Wash and soak moong dal overnight or at least 8 hours.
2. Soak basmati rice for 20 mins. Soak it as the first step in the prep so it will be ready when you are done chopping and Sautéing.
3. Turn on the manual mode on the instant pot. Add oil to the inner pot when the display says 'hot'.
4. Add bay leaf, black cumin seeds ( or regular cumin seeds), black elaichi, cinnamon stick, cloves and broken red chillies and sauté for few seconds.
5. Now add sliced onions and ½ teaspoon of salt ( to help onions cook faster ) and sauté for 2 to 3 mins.
6. Add ginger garlic paste, mix well and sauté for a min. Then add coriander powder, cumin powder and red chilli powder and garam masala, mix well and sauté for a min. Add couple tablespoons water if required to deglaze the pot and make sure nothing is sticking to the bottom.
7. Now add cubed potatoes and carrots( or any vegetables you prefer ) and mix well. Add little salt, around ½ teaspoon for the vegetables. Sauté for 2 to 3 mins.
8. Add soaked whole moong dal ( whole green gram ) and soaked basmati rice, mix well. Sauté for a min to bring out the flavors. Add 2 ¼ cups water, 2 teaspoons salt and mix well.
9. Cancel the sauté mode, close the lid of the instant pot, turn the vent knob to seal position, press manual and choose 6 mins and let it cook.
10. Once the instant pot beeps and turns off, let the steam release naturally for 10 mins and then you can do a quick release by turning the knob to vent position. Open the lid and fluff the rice gently.
11. Green moong dal khichdi/pilaf is ready. Enjoy it with plain yogurt or raita and sliced cucumbers on the side.
12. Remove the instant pot steel insert from the instant pot base immediately to make sure lower layer of pulao doesn't get burnt because of the hot base.

Equipment

Instant Pot Duo 7-in-1 8 quart

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Notes

• Do not skip soaking the moong dal. 
• If you prefer, you can increase the amount of moong dal to ¾ cup instead of ½ cup without increasing the water levels or changing the recipe. Just adjust the salt levels slightly.
• You can add any vegetables fresh or frozen that usually go with vegetable pulao like potatoes, carrots, peas, corn, cauliflower. Add around 2.5 cups to 3 cups of vegetables.
• It can be eaten just with raita without any other curry or entrée to go with it or if you prefer, any masala gravy curries go will with it.
• To increase the spice levels, increase the coriander powder and red chilli powder by ½ tsp each and garam masala by ¼ tsp.
• To decrease the spice levels, skip the red chilli powder and red chillies.

• Category: Main course, Side dish
• Method: Instant pot/Pressure cooker
• Cuisine: Indian

Keywords: green moong dal khichdi recipe, Moong dal pulao, Moong dal Instant pot, green moong khichdi, pressure cooker mung beans

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