Warm & Cozy: Mung Bean Dal
I used to think that Indian recipes were SO complicated, with 100’s of ingredients and took HOURS to cook. Well, I was very wrong. During my month travelling India, I was able to take a few cooking classes and realized it is much easier than I thought. You can use only ONE pot (so less of a mess), takes typically 30 minutes (but tastes like you simmered it for DAYS) and leftovers still taste incredible! It is all about the quality of spices/herbs and ratios. Once you get that part, you will be smooth sailing… through SPICES.
Mung Bean is a great option for those with digestive issues, it is much easier to digest in comparison to other beans and lentils. Not to mention they are low fat, high in soluble fiber, protein, iron and magnesium! So what are Dal’s? They are often translated as “lentils” but refers to a split version of lentils, mung beans, peas, chickpeas (Chana), kidney beans and so on. If a pulse is split into half, it is a dal. For example, split mung beans are mung dal, which is most common in Southern India.
I modified some items such as:
- I replaced the raw mung bean ( that you need to soak overnight) with already sprouted mung beans, so it made it much faster. Shasha is the best organic brand I found
- Dal typically has a lot of tomato/sauce, so I used half sweet potato, half carrot. To reduce the acidity in the dish (aka anti-inflammatory)
- Topped with a gallop of yogurt
Ingredients
- 4 Tbsp coconut oil
- 1 Tbsp whole cumin seeds (or powder)
- 5 garlic cloves (about 2-3 tbsp crushed)
- 1/3 chopped onion
- 1/2 cup crushed tomatoes (or tomato sauce)
- ½ cup carrot pureed or mashed
- 1/2 cup chopped sweet potato
- 2 Tbsp freshly grated ginger
- 2 Tbsp ground coriander
- 1 tsp turmeric root
- 1 tsp sea salt
- 1 tsp cayenne pepper
- 2 cups water
- 1 cup mung beans (well rinsed)
- 14 oz can coconut milk
- 2 medium limes juiced
- 1/2 cup fresh cilantro chopped
INSTRUCTIONS
- In a large pot heat the coconut oil over medium-high heat.
- Add the cumin seeds (or powder) and cook for about 1 minute, until they just begin to darken.
- Add the garlic, and sauté for 3 minutes until it has browned, but watch it very carefully so that it doesn’t burn.
- Add the sweet potato, tomatoes, carrots, and stir to combine, then add ginger, coriander, turmeric, cayenne and salt.
- Sauté for 5 minutes, stirring frequently.
- Add the water and mung beans. Increase the heat to high and bring the mixture to a boil, then reduce to low, cover, and simmer for 30 minutes, stirring the mixture often.
- Taste a few mung beans to make sure they are cooked. If they are, stir in the coconut milk, and increase the heat to medium-high.
- Once it comes to a boil turn off the heat. It should be a thick consistency, if it is not thick enough, add more carrot/sweet potato/tomato or mung bean and continue to cook. Stir in the cilantro and the lime juice.
- Serve with rice.
- OPTIONAL: Top with choice of protein (this picture is with Wild Sole) Top with pinch of cilantro, lime wedge and gallop of yogurt)
MellyFit TIP : Use the root of turmeric and ginger by grating it (instead of powder) for extra freshness!
ENJOY 😊