Indian Style Spicy Mung Beans (Moong Dal) Recipe

Looking for an easy Indian Style Spicy Mung Beans (Moong Dal) recipe? Learn how to make Indian Style Spicy Mung Beans (Moong Dal) using healthy ingredients.


Submitted by nazzarena

Makes 4 servings



http://foodandspice.blogspot.com/2007/06/indian-style-spicy-mung.html

Recipe Ingredients for Indian Style Spicy Mung Beans (Moong Dal)

200 g Moong Beans
2 teaspoons ghee or a combination of butter and oil
1 teaspoon cumin seeds
1 teaspoons turmeric
1/2 teaspoon cayenne
1/2 tablespoon ground coriander
1 teaspoon ground cumin
1 medium onion, finely sliced
28 g ginger, grated or finely chopped (oz)
4 pepper pepper jalapenos green chilies
1 large tomato, diced
1 teaspoon sea salt, or to taste
1 fresh ground black pepper
1/4 cup fresh parsley or cilantro, chopped

Recipe Directions for Indian Style Spicy Mung Beans (Moong Dal)

  1. Rinse the mung beans under cold running water and place in a bowl. Cover with several inches of cold water and soak for 6 hours or overnight. Drain, rinse, and set aside.

  2. Heat the ghee or butter and oil in a large pot over medium heat. Add the cumin seeds, and stir and fry for a minute or two. Next add the ground spices, stir for about 15 seconds, and then add the onion, ginger and green chillies to the pan. Fry until the onion wilts and begins to brown.

  3. Add the mung beans and and 1 1/2 cups of water to the pot. Bring to a boil, immediately reduce the heat and simmer, partially covered until the beans are just tender, about 20-30 minutes. Add more water if necessary just to keep the beans covered.

  4. Now add the tomato, salt and pepper. Simmer for another 15-20 minutes or until the beans are soft and the liquid is mostly absorbed. Taste for seasoning, then stir in the parsley near the end of the cooking time. Serve hot with fresh cooked rice or Indian flatbreads.

  5. Makes 4 servings

Categories

Indian

Nutrition Facts
Serving Size 152.9g
Amount Per Serving
Calories
228
Calories from Fat
30
% Daily Value*
Total Fat
3.3g
5%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
5mg
2%
Sodium
412mg
17%
Potassium
237mg
7%
Total Carbohydrates
37.0g
12%
Dietary Fiber
6.8g
27%
Sugars
6.4g
Protein
13.3g
Vitamin A 35% Vitamin C 32%
Calcium 18% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • High in vitamin A
  • High in vitamin C
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