Mung Bean Dal Recipes

MOONG DAL

Moong Dal image

I actually learned this in the kitchen of this lovely Indian woman! Serve hot in soup bowls, or over rice.

Provided by Pyromommy

Categories World Cuisine Recipes Asian Indian

Time 1h15m

Yield 6

Number Of Ingredients 14

Ingredients

2 ½ cups moong dal (split husked mung beans)
2 ½ cups water
1 ½ teaspoons salt
½ teaspoon grated fresh ginger root
1 teaspoon diced jalapeno chile pepper
½ cup diced tomatoes
3 teaspoons lemon juice
½ teaspoon ground turmeric
2 teaspoons vegetable oil
1 teaspoon cumin seed
½ dried red chile pepper
1 pinch Asafoetida
2 cloves garlic, finely chopped
¼ cup chopped fresh cilantro

Steps:

Rinse the dal, checking for any debris; add to saucepan with 2 1/2 cups water. Allow to soak for 30 minutes.
Bring dal, water, and salt to a boil. Reduce heat to medium-low and cook until beans are very tender and mixture has thickened, 15 to 20 minutes. Add more water, if necessary, to prevent drying out. Stir in ginger, jalapeno pepper, tomato, lemon juice, and turmeric.
Heat oil in a small saucepan and add cumin seed and red chile pepper. When pepper is heated, add Asafoetida powder and garlic. Stir mixture into split peas and add cilantro; mix well.

Nutrition Facts : Calories 329.9 calories, Carbohydrate 57.1 g, Fat 3 g, Fiber 14.5 g, Protein 21.1 g, SaturatedFat 0.6 g, Sodium 667.3 mg, Sugar 5.8 g

MUNG BEAN DAHL WITH SPINACH

Mung Bean Dahl with Spinach image

You can use red lentils as well as the split and hulled mung beans.

Provided by [email protected]

Categories World Cuisine Recipes Asian Indian

Time 1h30m

Yield 8

Number Of Ingredients 14

Ingredients

2 cups split yellow lentils (mung dahl)
water to cover
2 tablespoons coconut oil
3 teaspoons cumin seeds
½ teaspoon asafoetida powder
2 large tomatoes, cut into thin wedges
½ cup water, or more as needed
3 teaspoons ground coriander
1 teaspoon Aleppo red pepper flakes
1 teaspoon ground turmeric
2 bunches fresh spinach, trimmed and coarsely chopped
1 lemon, juiced
1 teaspoon sea salt
1 teaspoon garam masala

Steps:

Rinse split mung dahl beans and drain. Place in a medium-large saucepan over high heat and add enough water to cover by 1 inch. Bring to a boil, reduce heat, and cover. Simmer, splashing in more water if lentils get too dry, until softened, about 1 hour.
Meanwhile, heat oil in a small saucepan over medium heat. Add cumin seeds and fry until fragrant, 1 to 2 minutes. Add asafoetida and cook until browned, about 10 seconds. Stir in tomatoes and 1/2 to 1 cup water, scraping any browned bits off the bottom. Add coriander, Aleppo pepper, and turmeric. Cover and cook for 2 to 3 minutes. Stir in spinach, cover, and cook until bright green, about 5 minutes.
Remove lentils from heat. Drain excess water but leave 1/4 to 1/2 cup. Stir in the spinach mixture and return pan to medium-low heat. Mix in lemon juice, sea salt, and garam masala. Simmer until desired consistency is reached, 5 to 10 minutes more.

Nutrition Facts : Calories 246.1 calories, Carbohydrate 37.8 g, Fat 4.9 g, Fiber 19.1 g, Protein 16.2 g, SaturatedFat 3.1 g, Sodium 296.5 mg, Sugar 2.6 g

SPLIT GREEN MUNG BEANS, MUMBAI-STYLE

Split Green Mung Beans, Mumbai-Style image

Provided by Mark Bittman

Categories dinner, weekday, main course

Time 50m

Yield About 4 servings

Number Of Ingredients 14

Ingredients

1 cup split green mung beans(chilkewali mung dal)
1 teaspoon turmeric
1 teaspoon minced garlic
1/2 teaspoon minced and seededhot green chili
3/4 cup chopped onions
1 cup chopped tomatoes(canned is fine)
1 1/2 teaspoons brown sugar
1 1/2 teaspoons salt
2 tablespoons sunflower orsafflower oil, or other neutral oil
1 teaspoon brown mustard seeds
2 tablespoons julienned fresh ginger
12 curry leaves (optional)
1 teaspoon ground cumin
3 tablespoons chopped fresh cilantro

Steps:

Combine the dal, turmeric, garlic, chili, onions, tomatoes, brown sugar, salt and 4 cups water in a large saucepan and bring to a boil. Adjust the heat so the mixture bubbles gently, and cook, covered, for 25 minutes, stirring occasionally. Partly uncover and continue cooking for another 15 minutes, until the dal is tender; turn off the heat. Use an Indian mathani (see related article) to purée the dal for about 1 minute; the dal should be saucy but not soupy.
To make the tadka, heat the oil in a small saucepan over high heat. When the oil is hot, add the mustard seeds and cover the pan; let the seeds pop and sizzle. When the popping begins to subside, add the ginger and cook until lightly browned, about 15 seconds, and add the curry leaves, if you're using them. Turn off the heat and stir in the cumin.
Pour the tadka into the dal; stir gently to combine. Garnish with cilantro and serve.

Nutrition Facts : @context http, Calories 275, UnsaturatedFat 7 grams, Carbohydrate 40 grams, Fat 8 grams, Fiber 10 grams, Protein 13 grams, SaturatedFat 1 gram, Sodium 314 milligrams, Sugar 7 grams, TransFat 0 grams

MUNG BEAN DAL WITH APPLES AND COCONUT TARKA

Mung Bean Dal With Apples and Coconut Tarka image

Provided by Mark Bittman

Categories one pot, side dish

Time 1h

Yield 4 to 6 servings

Number Of Ingredients 13

Ingredients

1 1/2 cups dried mung beans, washed and picked over
2 medium green apples, cored, peeled and chopped
1 14-ounce can coconut milk
Salt
freshly ground black pepper
4 tablespoons butter or vegetable oil
1/2 cup shredded coconut
2 tablespoons minced fresh ginger
2 tablespoons minced garlic
Pinch ground turmeric (optional)
1/2 cup sliced scallions
1/2 cup chopped fresh mint leaves
Juice of 1 lime

Steps:

In a large pot, combine beans, apples and coconut milk. Add enough water to cover. Bring to a boil over high heat, then turn heat down to medium-low so mixture bubbles steadily but not violently. Cook, stirring occasionally and adding salt as beans become tender, until beans are quite soft, 45 to 60 minutes; add water as needed to keep everything moist.
When liquid has thickened, put butter or vegetable oil in a skillet over medium heat until it melts and is foamy (or shimmering if using oil). Add coconut, ginger and garlic and cook. Stir frequently and adjust heat to prevent burning, until mixture (called a tarka) crisps and turns golden, 5 to 10 minutes.
Add turmeric if using it, then stir in scallions, mint and lime juice. Cook for a minute or two more, then stir butter mixture into pot of beans. Taste, adjust seasoning and serve.

Nutrition Facts : @context http, Calories 488, UnsaturatedFat 10 grams, Carbohydrate 48 grams, Fat 29 grams, Fiber 12 grams, Protein 15 grams, SaturatedFat 17 grams, Sodium 518 milligrams, Sugar 10 grams, TransFat 0 grams

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