Moong Pulao Recipe (Protein-Rich One-Pot Indian Meal)

Moong Pulao is a comforting, nutritious, and easy-to-make one-pot Indian rice dish prepared using rice and moong (mung beans). Loved across Indian households for its simplicity and health benefits, this pulao is light on the stomach yet filling, making it perfect for lunchboxes, quick dinners, and mindful eating.

At GujaratiEats.com, we love recipes that balance taste and nutrition. This moong pulao recipe can be made with yellow moong dal, whole green moong, or sprouted moong, and flavored with everyday Indian spices, herbs, and vegetables.

Why You’ll Love This Moong Pulao

• High in plant-based protein and fiber
• Easy one-pot recipe, beginner-friendly
• Customizable with vegetables and spices
• Ideal for kids, elders, and busy weekdays
• Pairs perfectly with raita or plain yogurt

Watch video and learn how to make Kanda Poha Recipe

Variations of Moong Pulao

• Street-Style Moong Pulao: Add garlic-chili paste and extra ghee for bold flavors
• Green Moong Pulao: Use soaked whole green moong for higher fiber
• Masala Moong Pulao: Add pav bhaji masala or mixed herbs for fusion taste
• No Onion No Garlic: Skip onion and garlic, increase ginger and cumin

Health Benefits of Moong Pulao

• Moong is easy to digest and gut-friendly
• Rich in protein, iron, and folate
• Low in fat and suitable for weight-conscious diets
• Great meal option for kids and elders

Tips for Perfect Moong Pulao

• Do not overcook moong; it should be soft but intact
• Adjust water based on moong type used
• Use ghee for authentic aroma and taste
• Let pulao rest for 5 minutes before fluffing

Frequently Asked Questions (FAQs)

Can I make moong pulao vegan?

Yes, simply replace ghee with oil.

Is moong pulao good for weight loss?

Yes, it is high in protein and fiber, making it filling and balanced.

Can I pack this for lunchbox?

Absolutely. It stays fresh and soft for hours.

Final Thoughts

This Moong Pulao recipe is a perfect example of how simple Indian ingredients can create a wholesome, nourishing meal. Whether you are cooking for family, meal prepping, or looking for a healthy rice recipe, this dish deserves a place in your kitchen.

Moong Pulao Recipe

Moong Pulao is a light, nutritious, and comforting one-pot rice dish made with whole green gram (sabut moong), fragrant basmati rice, and aromatic spices. It’s a wholesome meal that’s high in protein and fiber, easy to prepare, and perfect for a quick lunch or dinner. It can be served plain or with a side of raita or pickle.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Soaking Time 30 minutes mins

Total Time 40 minutes mins

Servings: 3 servings

Course: Dinner, lunch, Main Course, One-Pot Meal

Cuisine: Healthy, Indian, North Indian, vegetarian

Calories: 280

Ingredients Equipment Method Notes

Ingredients

  

Main Ingredients

• 3/4 cup basmati rice soaked for 30 minutes, drained
• 1/2 cup whole green gram (sabut moong) soaked for 30 minutes, drained
• 1 tbsp ghee or oil
• 1 bay leaf (tej patta)
• 1 cinnamon stick (1-inch)
• 2-3 green cardamom pods
• 2-3 cloves
• 1 small onion thinly sliced
• 1 tsp ginger-garlic paste
• 1 green chili slit
• 1/4 cup green peas fresh or frozen
• 1/4 tsp turmeric powder
• 1 tsp coriander powder
• 1/2 tsp cumin powder
• 1/2 tsp garam masala
• 1.5 cups water
• salt to taste

For Garnish

• 2 tbsp fresh coriander leaves chopped
• 1 tbsp fresh mint leaves chopped (optional)

Equipment

• Pressure cooker or heavy-bottomed pot
• Mixing bowls

Method

 

1. Soak the basmati rice and whole moong separately in water for 30 minutes. After soaking, drain both and set aside.
2. Heat ghee or oil in a pressure cooker or a heavy-bottomed pot. Add the whole spices - bay leaf, cinnamon stick, cardamom, and cloves. Sauté for 30 seconds until fragrant.
3. Add the sliced onions and sauté on medium heat until they turn golden brown and crisp. Add the ginger-garlic paste and slit green chili. Sauté for another minute until the raw smell disappears.
4. Add the drained moong and green peas. Stir and cook for 2 minutes. Add turmeric powder, coriander powder, cumin powder, and salt. Mix well.
5. Add the drained basmati rice. Gently stir to coat the rice with the spices and onions, taking care not to break the rice grains.
6. Pour in 1.5 cups of water. Add garam masala. Stir once and bring to a boil.
7. If using a pressure cooker: Close the lid and cook on medium heat for 2 whistles. Let the pressure release naturally for 5 minutes, then open.
   If using a pot: Cover with a tight-fitting lid, reduce heat to low, and cook for 15-18 minutes, or until the rice and moong are cooked and water is absorbed. Do not stir while cooking.
8. Once done, let the pulao rest for 5 minutes. Then, fluff it gently with a fork. Garnish with fresh coriander and mint leaves.
9. Serve hot with plain yogurt (raita), papad, or pickle.

Notes

Soaking: Soaking the rice and moong helps them cook evenly and faster. Do not skip this step for the best texture.

Water Ratio: A 1:2 ratio of rice+moong to water generally works well, but adjust based on the quality of rice and your preferred texture.

Variations: You can add vegetables like carrots, beans, or cauliflower. For a richer flavor, sauté tomatoes after the onions or use vegetable stock instead of water.

Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan with a sprinkle of water to prevent dryness.

Texture Tip: For a restaurant-style texture, use a pot instead of a pressure cooker and cook on low heat (dum style) for fluffy, separate grains.