Yet another recipe from "The Healthy Indian Diet!" (If you have the book, it's on page 142. Find the other posted recipes here.)
Mung (or moong) beans, with their green outer husk intact, are a rich source of fiber and calcium and more easily digested than other beans. This wholesome, hearty Mung Dal recipe is packed with protein, and eating it with brown rice or just by itself as a soup is wonderfully comforting!
Prep Time: 4 hours for soaking Mung Beans
Cook Time: 30 minutes
Serves: 4
(click read more below for the whole recipe)
Mung (or moong) beans, with their green outer husk intact, are a rich source of fiber and calcium and more easily digested than other beans. This wholesome, hearty Mung Dal recipe is packed with protein, and eating it with brown rice or just by itself as a soup is wonderfully comforting!
Prep Time: 4 hours for soaking Mung Beans
Cook Time: 30 minutes
Serves: 4
(click read more below for the whole recipe)
Ingredients:
Whole mung beans (dry) – 1 cup
Water – 3 cups
Salt – to taste
Canola oil – 1 tbsp
Cumin seeds – ½ tsp
Asafoetida – ⅛ tsp
Turmeric powder – ¼ tsp
Garlic cloves – 4 large, roughly crushed
Ginger – ½ tbsp, grated
Curry leaves – few leaves
Green chilies – to taste, slit
Tomato – 1 medium, chopped
Cilantro – 5 sprigs, chopped
Lemon/lime juice – to taste
Method:
1. Wash and soak whole green mung beans in ample water for about 4 hours.
2. Drain water and rinse beans.
3. Add soaked mung beans, 3 cups water and salt to a pressure cooker.
4. Pressure cook for 1 whistle or 1-2 minute after full pressure is attained. Remove from heat and do not open pressure cooker until all internal pressure is released.
5. Heat oil in a medium pot on medium heat.
6. Add Cumin seeds and allow them to sizzle.
7. Add asafoetida, turmeric powder, curry leaves, ginger, garlic and green chilies. Cook for 30 seconds.
8. Add tomatoes and cook for 1 minute, just until soft.
9. Add cooked mung, bring to a boil, then reduce heat to a simmer for a few minutes.
10. Adjust salt, add lime juice and garnish with cilantro (coriander leaves).
Whole mung beans (dry) – 1 cup
Water – 3 cups
Salt – to taste
Canola oil – 1 tbsp
Cumin seeds – ½ tsp
Asafoetida – ⅛ tsp
Turmeric powder – ¼ tsp
Garlic cloves – 4 large, roughly crushed
Ginger – ½ tbsp, grated
Curry leaves – few leaves
Green chilies – to taste, slit
Tomato – 1 medium, chopped
Cilantro – 5 sprigs, chopped
Lemon/lime juice – to taste
Method:
1. Wash and soak whole green mung beans in ample water for about 4 hours.
2. Drain water and rinse beans.
3. Add soaked mung beans, 3 cups water and salt to a pressure cooker.
4. Pressure cook for 1 whistle or 1-2 minute after full pressure is attained. Remove from heat and do not open pressure cooker until all internal pressure is released.
5. Heat oil in a medium pot on medium heat.
6. Add Cumin seeds and allow them to sizzle.
7. Add asafoetida, turmeric powder, curry leaves, ginger, garlic and green chilies. Cook for 30 seconds.
8. Add tomatoes and cook for 1 minute, just until soft.
9. Add cooked mung, bring to a boil, then reduce heat to a simmer for a few minutes.
10. Adjust salt, add lime juice and garnish with cilantro (coriander leaves).
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