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Moong Dal

Yield4 Servings

Moong Dal is a delicious way to enjoy the health benefits of the Mung bean. In addition to being very high in protein, this humble
bean has antioxidant, antimicrobial, and anti-inflammatory properties. Enjoy!

Moong dal

 1 cup moong dal (split husked mung beans)
 ½ teaspoon ground turmeric
 1 teaspoon salt
 2 tablespoons olive oil
 ½ teaspoon cumin seeds
 1 medium onion, diced
 1 teaspoon ginger paste (ginger, peeled and blended)
 1 teaspoon garlic paste (garlic cloves, peeled and blended)
 1 to 2 dried red chilies (optional)
 1 teaspoon coriander powder
 2 tablespoons tomato purée or 2 fresh tomatoes, chopped
 2 tablespoons chopped fresh cilantro
 4 cups water
 pinch of asafetida

Wash dal thoroughly. Drain and rinse.


In a large soup pot, combine dal, turmeric, asafetida, and salt with 4 cups of water. Bring to a boil. Stir and cover pot with lid slightly ajar. Reduce heat to medium. Cook until softened, about 15 to 20 minutes. Set aside.


While dal is cooking, prepare spice mixture. Heat oil in a skillet over medium heat. Add cumin seeds. Heat until seeds are fragrant, turn brown, and start crackling. Add red chilies and onions. Cook until light brown, stirring frequently. Mix in ginger and garlic paste. Cook until mixture turns light brown, stirring occasionally to prevent onions from burning or sticking to the pan. Add coriander powder and tomato purée. Cook another 3-4 minutes, stirring frequently. Remove from heat and add spice mixture to soup pot with cooked dal.


Place pot over medium heat, cook 3 to 5 minutes without the lid, stirring occasionally.


Garnish with chopped cilantro. Serve hot with rice or naan (Indian bread).

Serves 4

Nutrition Facts

Servings 4