I’m sharing a Vegan Dal made with yellow moong lentils, aromatic spices, creamy coconut milk and vibrant fresh spinach, packed with plant-based protein and fiber for a nourishing, satisfying meal.

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I love how this The Best Dal Ever balances bright flavor and simple pantry stuff. I use yellow moong dal and creamy coconut milk for a bowl that actually fills you up.

It’s a Healthy Dal Recipe that sneaks in protein and fiber without feeling like health food, and for my plant based friends its a total Vegan Dal winner. I promise theres little surprises in texture and spice that make you want another spoonful, and yeah I sometimes forget to take pictures because I’m already eating it.

Try it when you need something nourishing and not fussy.

Ingredients

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Packed with protein and gentle carbs, easy on digestion, very filling and wholesome.
Adds creamy richness and healthy fat, a touch sweet, makes the dal silky.
Loads of iron and fiber, bright green flavor, wilts down and boosts nutrition.
Gives savory sweetness when cooked, builds the base, adds mellow umami notes.
Garlic brings warmth, ginger adds zip, both anti inflammatory and aromatic.
Adds bright acidity and slight sweetness, balances coconut richness, freshens the dal.
Toasted cumin gives earthy aroma and slight bitterness, lifts whole flavor profile.
Cilantro and lemon finish bring herbaceous brightness and tang, makes it pop.

Ingredient Quantities

1 cup yellow moong dal (split mung beans), rinsed good until water runs clear

3 cups water or low sodium vegetable broth

1 cup full fat canned coconut milk

4 cups fresh spinach, roughly chopped (about 4 oz)

1 medium onion, finely chopped

3 garlic cloves, minced

1 inch piece fresh ginger, grated or finely chopped

1 medium tomato, chopped

1 to 2 green chilies, slit, optional

2 tablespoons neutral oil or coconut oil

1 teaspoon cumin seeds

1/2 teaspoon mustard seeds, optional

1 teaspoon ground turmeric

1 teaspoon ground coriander

1/2 teaspoon garam masala, or to taste

1/4 teaspoon red chili powder or cayenne, optional

Salt 1 to 1 1/2 teaspoons, to taste

Juice of half a lemon

2 tablespoons chopped fresh cilantro for garnish

How to Make this

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1. Rinse 1 cup yellow moong dal under cold water until the water runs clear, then soak 15 to 30 minutes if you have time to cut cooking time and make it creamier.

2. In a medium pot combine the rinsed dal, 3 cups water or low sodium vegetable broth, 1 teaspoon ground turmeric and a pinch of salt; bring to a boil, skim any foam, then reduce heat and simmer gently 20 to 25 minutes or until the dal is very soft and breaking apart. Stir occasionally and add a splash of water if it gets too thick.

3. While the dal cooks, heat 2 tablespoons neutral oil or coconut oil in a skillet over medium heat; add 1 teaspoon cumin seeds and 1/2 teaspoon mustard seeds if using, let them sputter for a few seconds.

4. Add 1 finely chopped medium onion and sauté until soft and light brown, then stir in 3 minced garlic cloves and 1 inch grated ginger and cook 30 to 60 seconds until fragrant.

5. Add 1 chopped medium tomato, 1 to 2 slit green chilies if using, 1 teaspoon ground coriander, 1/2 teaspoon garam masala, and 1/4 teaspoon red chili powder or cayenne if you want heat; cook down until the tomato softens and the oil starts to separate from the masala, about 4 to 6 minutes.

6. Once the dal is soft, mash slightly with the back of a spoon or a whisk to get a creamier texture, then stir the tomato-onion mixture into the pot of dal. Simmer together 5 minutes so flavors meld.

7. Lower the heat and stir in 1 cup full fat canned coconut milk and 4 cups roughly chopped fresh spinach; cook just until the spinach wilts and the dal is hot, about 2 to 3 minutes. Taste and add salt 1 to 1 1/2 teaspoons as needed.

8. Finish with the juice of half a lemon to brighten the flavors, and adjust seasoning or thickness with a little hot water if needed. Don’t overboil after adding coconut milk or it can separate.

9. Serve garnished with 2 tablespoons chopped fresh cilantro. Goes great with rice, naan, or just crusty bread.

Equipment Needed

1. Medium pot with lid, about 2 to 3 quarts, for cooking the dal
2. Medium skillet or frying pan for the tempering and tomato mixture
3. Measuring cups and spoons for the dal, water, spices and coconut milk
4. Fine mesh sieve or small colander to rinse the moong dal
5. Cutting board and a sharp chef knife for onion, tomato, chilies and cilantro
6. Wooden spoon or heatproof spatula for stirring and scraping the pot
7. Potato masher or whisk to slightly mash the cooked dal for a creamier texture
8. Grater or microplane for the ginger, plus a garlic press or small knife for the garlic
9. Ladle for serving and a bowl or small cup to hold the lemon juice and garnish tools

FAQ

Q: How long does this dal take to cook and what should the texture be like?

A: From rinsed dal to table about 30 to 35 minutes on the stove; simmer the moong until the beans are soft and starting to break apart, 20 to 25 minutes, then stir in coconut milk and spinach and cook a few more minutes. The finished dal should be creamy and slightly soupy, not dry. If its too thick add a little water or broth, too thin simmer uncovered a bit.

Q: Can I use a pressure cooker or Instant Pot instead of the stovetop?

A: Yes. In a pressure cooker cook about 3 to 4 whistles on medium low. In an Instant Pot use High pressure for 8 to 10 minutes with a 10 minute natural release. If you use other lentils change the time and liquid: split red lentils are similar, whole mung beans need longer.

Q: Is this recipe vegan or can I swap the coconut milk for something else?

A: The recipe is vegan as written if you use veg broth and oil. You can swap coconut milk for unsweetened cashew or almond milk, but coconut gives a richer, slightly sweet finish. You can also skip coconut milk and add extra broth plus a splash of cream alternative if you prefer.

Q: How do I make it milder or spicier?

A: For milder leave out the green chilies and cut or omit the cayenne. For more heat add extra chilies, a pinch more chili powder, or a dollop of chili paste at the end. Taste as you go, the lemon at the end brightens flavors so dont add too much early.

Q: How should I store and reheat leftovers?

A: Cool to room temp, store in an airtight container in the fridge for 3 to 4 days, or freeze up to 3 months. Reheat gently on the stove with a splash of water or coconut milk, stirring so it doesnt separate. Microwave works too, just stir halfway through.

Q: My dal turned out grainy or the lentils didnt break down, what went wrong?

A: Usually that means the lentils were undercooked or old. Cook longer till they soften and start to fall apart, or mash some with the back of a spoon for a creamier texture. Also make sure you rinsed them well; gritty bits can be dust or old stock, new lentils help.

The Best Dal Ever Recipe Substitutions and Variations

Yellow moong dal: swap with split red lentils (masoor dal) they cook way faster and get very creamy; or use toor dal (pigeon peas) for a nuttier, more classic dal texture; yellow split peas work too but they need longer cooking time.
Canned coconut milk: use light coconut milk to cut fat; or unsweetened soy or oat milk plus 1 tbsp coconut oil or 2 tbsp coconut cream to add richness; plain Greek yogurt works if you dont need it to be vegan and want a tangy finish.
Fresh spinach: baby spinach is fine and wilts quicker; sturdy greens like kale or Swiss chard can be used but chop them small and cook a bit longer; fresh fenugreek (methi) gives a nice bitter-herby note if you like that.
Water or low sodium vegetable broth: low sodium chicken broth adds depth if not vegan; or use mushroom stock or dilute miso for extra umami; or plain water with a little bouillon paste or powder in a pinch.

Pro Tips

1) Soak the moong a bit if you can, even 15 minutes helps — it cooks faster and gets way creamier. If you use a pressure cooker cut the water a little and cook shorter, then let it rest so it keeps cooking from the heat. Save a cup of the cooking liquid so you can thin the dal without diluting the flavor.

2) Dont rush the tempering. Let the cumin and mustard seeds pop and brown the onions till they get caramelized for real depth, then add the garlic and ginger quick so they dont burn. Cook the tomato until the oil starts to separate, thats when the flavor develops best.

3) For extra silky dal, gently mash or pulse with an immersion blender, but dont overblend into glue. Add the coconut milk on low heat and avoid boiling after you add it or it can split; if it does separate, a splash of warm dal liquid and a quick whisk usually brings it back.

4) Control the greens and acid at the end. Add spinach in batches so it wilts evenly, taste and adjust salt after the coconut milk is in, then finish with lemon juice right before serving to brighten everything. Cilantro on top adds freshness, dont skip it.

The Best Dal Ever Recipe

Recipe by Jot Punji

0.0 from 0 votes

I'm sharing a Vegan Dal made with yellow moong lentils, aromatic spices, creamy coconut milk and vibrant fresh spinach, packed with plant-based protein and fiber for a nourishing, satisfying meal.

Servings

servings

Calories

372

kcal

Equipment: 1. Medium pot with lid, about 2 to 3 quarts, for cooking the dal
2. Medium skillet or frying pan for the tempering and tomato mixture
3. Measuring cups and spoons for the dal, water, spices and coconut milk
4. Fine mesh sieve or small colander to rinse the moong dal
5. Cutting board and a sharp chef knife for onion, tomato, chilies and cilantro
6. Wooden spoon or heatproof spatula for stirring and scraping the pot
7. Potato masher or whisk to slightly mash the cooked dal for a creamier texture
8. Grater or microplane for the ginger, plus a garlic press or small knife for the garlic
9. Ladle for serving and a bowl or small cup to hold the lemon juice and garnish tools

Ingredients

1 cup yellow moong dal (split mung beans), rinsed good until water runs clear
3 cups water or low sodium vegetable broth
1 cup full fat canned coconut milk
4 cups fresh spinach, roughly chopped (about 4 oz)
1 medium onion, finely chopped
3 garlic cloves, minced
1 inch piece fresh ginger, grated or finely chopped
1 medium tomato, chopped
1 to 2 green chilies, slit, optional
2 tablespoons neutral oil or coconut oil
1 teaspoon cumin seeds
1/2 teaspoon mustard seeds, optional
1 teaspoon ground turmeric
1 teaspoon ground coriander
1/2 teaspoon garam masala, or to taste
1/4 teaspoon red chili powder or cayenne, optional
Salt 1 to 1 1/2 teaspoons, to taste
Juice of half a lemon
2 tablespoons chopped fresh cilantro for garnish

Directions

Rinse 1 cup yellow moong dal under cold water until the water runs clear, then soak 15 to 30 minutes if you have time to cut cooking time and make it creamier.
In a medium pot combine the rinsed dal, 3 cups water or low sodium vegetable broth, 1 teaspoon ground turmeric and a pinch of salt; bring to a boil, skim any foam, then reduce heat and simmer gently 20 to 25 minutes or until the dal is very soft and breaking apart. Stir occasionally and add a splash of water if it gets too thick.
While the dal cooks, heat 2 tablespoons neutral oil or coconut oil in a skillet over medium heat; add 1 teaspoon cumin seeds and 1/2 teaspoon mustard seeds if using, let them sputter for a few seconds.
Add 1 finely chopped medium onion and sauté until soft and light brown, then stir in 3 minced garlic cloves and 1 inch grated ginger and cook 30 to 60 seconds until fragrant.
Add 1 chopped medium tomato, 1 to 2 slit green chilies if using, 1 teaspoon ground coriander, 1/2 teaspoon garam masala, and 1/4 teaspoon red chili powder or cayenne if you want heat; cook down until the tomato softens and the oil starts to separate from the masala, about 4 to 6 minutes.
Once the dal is soft, mash slightly with the back of a spoon or a whisk to get a creamier texture, then stir the tomato-onion mixture into the pot of dal. Simmer together 5 minutes so flavors meld.
Lower the heat and stir in 1 cup full fat canned coconut milk and 4 cups roughly chopped fresh spinach; cook just until the spinach wilts and the dal is hot, about 2 to 3 minutes. Taste and add salt 1 to 1 1/2 teaspoons as needed.
Finish with the juice of half a lemon to brighten the flavors, and adjust seasoning or thickness with a little hot water if needed. Don’t overboil after adding coconut milk or it can separate.
Serve garnished with 2 tablespoons chopped fresh cilantro. Goes great with rice, naan, or just crusty bread.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.