Green Mung Bean Dal Recipe : Hearty, Vegan, and Full of Flavor!
Welcome back to the Wellness Whisk Hub! Today, we’re diving into a nourishing and flavorful recipe for Green Mung Bean Dal. This classic Indian dish is perfect for anyone craving a comforting, protein-rich, and plant-based meal. Packed with spices and creamy coconut milk, it’s sure to become a staple in your kitchen. And if you’re looking to add even more greens, there’s an easy way to boost its nutritional value by adding spinach leaves. Follow along with the video below and let’s get cooking!
Watch the Recipe:
Why You’ll Love This Green Mung Bean Dal
Green Mung Bean Dal is not only hearty and flavorful but also loaded with nutrients. Mung beans are an excellent source of plant-based protein, fiber, and essential minerals, making this dish both satisfying and good for your body. Paired with warming spices like cumin, coriander, and turmeric, this dal has a depth of flavor that’s both rich and comforting.
Ingredients You’ll Need:
• 1 tbsp cumin seeds
• 1 tbsp black mustard seeds
• 9 cloves garlic, crushed (or about 3 tablespoons)
• 2 tbsp fresh ginger, minced or grated
• 1 medium red chili or jalapeno, chopped
• 2 tbsp ground coriander
• 1 tsp turmeric powder
• 1 tsp cayenne pepper
• 1 tsp salt
• 14 oz can of diced or crushed tomatoes
• 2 cups green mung beans, rinsed and sorted
• 5 cups water
• 14 oz can light coconut milk
• Juice of 1-2 medium limes
• 1/2 cup fresh cilantro, chopped
• Optional: 1-2 cups spinach leaves, for extra greens
Step-by-Step Instructions:
1. Toast the Seeds: In a large pot or Dutch oven over medium heat, add the cumin and mustard seeds. Toast them for about 30 seconds, stirring constantly, until fragrant.
2. Add the Aromatics: Stir in the crushed garlic, ginger, and chopped red chili, cooking for another 30 seconds to release the flavors.
3. Cook the Tomatoes and Spices: Add the diced tomatoes, ground coriander, turmeric, cayenne pepper, and salt. Stir well and break up any large tomato pieces. Let this simmer for about 5 minutes, allowing the flavors to meld together.
4. Add Mung Beans and Water: Pour in 5 cups of water, clearing the bottom of the pot, then add the mung beans. Bring the mixture to a boil, then reduce to a simmer. Cover the pot and let the beans cook for about 30-35 minutes, until tender.
5. Stir in Coconut Milk and Greens: Once the mung beans are soft, stir in the coconut milk, chopped cilantro, lime juice, and any optional spinach leaves. Allow it to simmer for an additional 5 minutes.
6. Taste and Adjust: Taste your dal and adjust seasoning as needed with more lime juice or salt.
Tips & Tricks
• Adding Spinach: If you’d like to add more greens to this dish, stirring in a cup or two of fresh spinach leaves towards the end of cooking is a great way to boost nutrition.
• Adjust the Spice Level: Feel free to adjust the amount of red chili and cayenne pepper to suit your heat preference.
• Meal Prep Friendly: This dal keeps well in the fridge for up to 4 days, so make a big batch and enjoy it throughout the week!
Health Benefits of Green Mung Bean Dal
Mung beans are a powerhouse of nutrients, particularly beneficial for those on plant-based diets. They’re rich in protein, fiber, iron, and antioxidants. Paired with anti-inflammatory spices like turmeric and ginger, this dal is not only filling but also promotes overall health and wellness.
Serving Suggestions
Serve this Green Mung Bean Dal with a side of steamed rice, quinoa, or warm flatbread for a complete meal. It’s a versatile dish that can be enjoyed on its own or with various sides.
Conclusion:
Green Mung Bean Dal is a simple yet satisfying meal, perfect for cozy dinners or meal prepping. Whether you’re new to Indian cooking or a seasoned pro, this dal is a fantastic addition to any vegan meal plan. Give it a try, and don’t forget to share your experience in the comments!
For more delicious vegan recipes and wellness tips, be sure to explore the rest of the blog at Wellness Whisk Hub. Happy cooking!
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