MUNG BEAN DAHL WITH SPINACH
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
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
TOMATO & GARLIC BUTTER BEAN DINNER
On the days I get home late and just want a warm meal, I stir together tomatoes, garlic and butter beans. Ladle it over noodles if you're in the mood for pasta. -Jessica Meyers, Austin, Texas
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a large skillet, heat oil over medium-high heat. Add garlic; cook and stir until tender, 30-45 seconds. Add tomatoes, beans, spinach, Italian seasoning and pepper; cook until spinach is wilted, stirring occasionally. If desired, serve with pasta and cheese. Freeze option: Freeze cooled bean mixture in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add water if necessary.
Nutrition Facts : Calories 147 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 353mg sodium, Carbohydrate 28g carbohydrate (8g sugars, Fiber 9g fiber), Protein 8g protein. Diabetic Exchanges
WHOLE MUNG BEANS AND SPINACH IN A SPICY TOMATO BUTTER
From Classic Indian Vegetarian and Grain Cooking by Julie Sahni. Leave the seeds in at least some of the peppers for spice. Serve with naan or rice.
Provided by anne 2
Categories One Dish Meal
Time 2h
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- clean and wash the beans. Put in a deep saucepan with the turmeric and water, and bring to a boil. lower the heat and cook, partially covered, for 1 1/2 hours.
- add the spinach to the beans, mix thoroughly until the greens wilt, and continue cooking, covered, for an additional 15 to 20 minutes. stir in salt to taste. Keep this dal on a low simmer while you make the spicy tomato butter.
- heat the ghee or oil in a frying pan over medium-high heat. when hot, add cumin seeds. when they turn dark brown (about 12 seconds), add the onion. fry the onion, stirring constantly, until golden brown (10-12 minutes). add the ginger, garlic, coriander, and chilies, and fry for 2 minutes. (if the seasonings seem to be browning too fast, reduce heat to medium.).
- add the tomatoes and continue frying until cooked and the contents of the pan look thick and pulpy. pour the entire mixture over the dal, add garam masala, and mix well. let simmer, covered, for 5 minutes before serving.
Nutrition Facts : Calories 364.9, Fat 14.7, SaturatedFat 8.2, Cholesterol 32.8, Sodium 686, Carbohydrate 45.7, Fiber 13.6, Sugar 5.5, Protein 17.7
SPICED BUTTER BEAN, SPINACH AND TOMATO TOPPING FOR JACKET POTATO
This is really quick to put together and tastes great piled on top of jacket potatoes. However I'm sure it'd work equally well with rice.
Provided by Kitzy
Categories Lunch/Snacks
Time 28m
Yield 2 serving(s)
Number Of Ingredients 6
Steps:
- Peel and slice the onion and garlic and fry them together until soft. Add the curry powder and stir it inches.
- Drain and rinse the butter beans and add them to the pan along with the chopped tomatoes. Simmer for 10 minutes.
- Stir in the spinach and leave to simmer for another 5 minutes.
- Serve hot over your jacket potatoes.
Nutrition Facts : Calories 121.1, Fat 0.9, SaturatedFat 0.2, Sodium 310.7, Carbohydrate 23.6, Fiber 6.8, Sugar 4.1, Protein 7.1
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