Green moong usli (stir-fry) step-by-step recipe with video and photos.
If you are looking for something tasty, nutritious, and easy to make, then look no further! Green moong dal (also known as mung bean) is high in protein, packed with vitamins and minerals, and an excellent non-meat source of iron. This simple dish is ready in less than 20 minutes if you have soaked the green moong.
What is Usli (stir-fry)
Usli (or sundal) is a famous south Indian dish. It is a simple stir-fry made with legumes and a handful of spices. The most common forms of usli are green moong (mung bean), black chana (chickpeas), dried peas, black-eyed beans, kidney beans, and peanuts.
Green Moong/Mung Beans
Green moong/moong gram/mung bean is small green beans that belong to the legume family. Green moong originated from India and is now widely used across the world. They are a very good source of plant-based protein. This low-carb, high protein is one of the most recommended vegetarian superfoods. This versatile legume is used in both savoury and sweet dishes across India. It is also commonly used in salads and stir-fry. The health benefits of green moong increase many folds when sprouted. Sprouted moong beans are rich in digestive enzymes, antioxidants, vitamins, and minerals.
You can use either sprouted mung or unsprouted ones – tastes great either way. Add it as sides to your dinner or have it as a healthy snack.
Green moong: This is also called mung bean and is the key ingredient.
Coconut oil: I prefer to may this dish with coconut oil, but it can be replaced with any cooking oil of your choice.
Onion: Finely chopped onion adds great flavour and texture to the usli. Some versions of usli does not use onions.
Spices: I use mustard seeds, cumin seeds, and hing.
Other ingredients: I also use curry leaves, green chilli, and ginger paste to make the usli.
Garnish: I garnish the usli with lemon juice, coconut, and coriander leaves.
Tips for making best green moong usli
Take care not to overcook the green moong, else the usli will turn too mushy. Once soaked, the green moong dal is cooked in very little time so keep a close eye. If you are not using it immediately after boiling, drain all the water and keep it uncovered.
Do not throw away the water in which the green moong is boiled. This water is very nutritious and can be used to knead dough for roti or paratha.
Do not skip on lemon juice and coriander leaves even though it is garnishing. They add great freshness to the usli.
This dish is:
- easy to make and suitable for beginners
- very healthy and delicious
- good source of protein for vegetarians and vegan
Step by step instructions
1. Boil soaked green moong with 2 cups of water and salt until it is cooked but has some firmness
2. Heat coconut oil and prepare tempering (seasoning). Next, saute onion
3. Add cooked mung bean and simmer
4. Add grated coconut, coriander leaves, and lemon juice
5. Mix well and serve
Green moong usli
- 1 cup mung bean (whole green moong)
- 1 tablespoon coconut oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 small pinch asafoetida (hing)
- 5-6 curry leaves
- 1-2 green chilli chopped
- ½ teaspoon ginger paste
- 1 small onion finely chopped
- Salt to taste
- Juice of ½ lemon
- 2-3 tablespoon coconut grated, for garnish
- A few coriander leaves for garnish
- Wash the green moong dal and soak for 1-2 hours
- Rinse well. Boil with 2 cups of water and salt until it is cooked but has some firmness. Drain all the water and set aside
- Heat a frying pan or kadhai and add coconut oil. Add mustard seeds and let it splutter
- Add cumin, curry leaves, ginger paste and asafoetida. Saute for a few seconds
- Add the onions and chilli and stir fry until onions are translucent.
- Add the cooked mung beans and mix well. Adjust seasoning. Cover and simmer for 5-10 minutes
- Turn off the flame and add lemon juice, grated coconut and coriander leaves
- Mix well and serve hot
- You can also use sprouted mung beans for this dish
- Make sure the mung bean is not overcooked else it will turn mushy
Click here to watch green moong usli web story.