Yellow Mung Dhal
High-protein split mung bean is the lightest and most easily digested dried bean. Serve with basmati rice or chapatis and your favorite vegetable dish.
1 cSplit yellow mung beans
1 TbspFresh ginger, grated finely
3⁄4 tspnsalt, or to taste
3 Tbspfresh cilantro, chopped
1Fresh green serrano chili, finely chopped
1 Tbspolive oil
1 tspnMustard seeds
1 tspnCumin seeds
2 clvGarlic, minced
- Rinse the beans a few times. Cover with water and soak for approximately 15 minutes. Drain. Place in a medium-large saucepan with the 6 cups water and bring to a boil on high heat. Reduce the heat to medium and add the turmeric, ginger, and salt.
- Cook uncovered for 45 minutes, stirring frequently, until the dhal has cooked down and thickened. (If it becomes too thick, add a little water until the desired consistency is reached.) Remove from the heat and blend with a hand beater or electric mixer until smooth. Add the cilantro and chili, mix, and cover.
- Heat the oil in a small saucepan on medium heat. Add the mustard and cumin seeds. After a few seconds, add the garlic and asafetida and brown lightly. Pour the mixture into the prepared dhal and stir. Cover and let sit for a few minutes for the flavors to blend. Serve hot.
Nutritional Information Per Serving:
Calories: 229, Fat 4.4g (38 cal), Carbohydrate 34.9g (139 cal), Protein 12.9g (52 cal)
Added information: Saturated Fat 0.7g, Cholesterol 0mg, Sodium 453mg, Dietary Fiber 8.9g