Mung Dahl and Raita

Posted by Shaleen Meelu on Thursday, 01 August 2013 in Recipes

Mung Dahl and Raita

This is probably my favourite dahl although we'll also prepare 'kaala chaana' (black chickpeas) in the next couple of days which is my all time fav Indian pulse. You can buy green mung beans in bulk from most South Asian stores and smaller packs from supermarkets. You need to prepare in advance as the beans need to be soaked overnight. Most recipes involve a pressure cooker but we don't have one here today so we will use a big pan and cook for around 45 minutes 

Ingredients for 6 people

  • 700 g of dry mung beans 
  • 2 large onion
  • 4 garlic cloves
  • 4 inches ginger
  • 2 tbsp coriander powder
  • 1 - 2 tsp turmeric
  • 1 tbsp fresh cumin
  • 1 tbsp ground cumin
  • 2 bay leaves
  • 4 green cardamom pods
  • 1/2 a can of tomatoes

Method

  1. Soak the mung beans overnight in a large bowl
  2. Wash the beans and cover with 2.5 x water in a large pan. Bring to a boil, reduce to a simmer and remove the froth that forms 
  3. Add the turmeric and bay leaves to the simmering daal. This will continue to cook for around 40 minutes
  4. Chop the onion, garlic and ginger. Using a pestle and mortar press the garlic and ginger to form a rough paste. Kavita says that this is 'super important the flavour'
  5. Sautee the onions, garlic and ginger in a tablespoon of oil. Today we used coconut oil but, vegetable based oils are fine.
  6. Once the onions are golden brown add the spices
  7. Add half a can of tomatoes to the spice mix and fry for 2 - 3 minutes
  8. The spice tomato mix is combined with the daal in the middle of cooking (say 20 - 25 minutes into cooking). 
  9. Cook the daal for a further 20 - 25 minutes. Depending upon the mung you may need to cook for longer.
  10. Chop fresh corriander onto the daal before serving

Side dishes

Today we'lll use up the rest of the cabbage used in yesterday's noodle dish and prepare a spicy cabbage and peas 'sabzi' as shown on the youtube video- although we only use 1 tbsp of oil and don't add any salt. We'll also serve with yoghurt raita - chopped cucumber and mint in yoghurt. 

Nutrition

 

 

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Hi, my name is Shaleen Meelu and I am the founder of Healthy Futures. I’m also a registered nutritionist and I have helped over 3,000 people embark upon healthy living programmes.

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