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Mung Bean Dhal

 

Mung beans are a great source of plant protein, fiber and minerals such as iron, zinc and potassium (needed to regulate blood pressure).
47

Yield

4

servings

Prep

25

min

Cook

35

min

Ready

60

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Low Sodium
 

Ingredients

1 cup mung beans
uncooked
1 litre vegetable stock
preferably home-made
*
1 bunch coriander
chopped
*
1 teaspoon turmeric
powder
1 tablespoon ginger
fresh, grated
1 teaspoon cumin seeds
½ teaspoon fennel seeds
1 small onions
chopped finely
4 cloves garlic
chopped
1 large sweet potatoes, or yams
diced
3 cups cauliflower florets
1/2 small one, chopped
6 cups broccoli florets
1 head broccoli, chopped
1 large carrots
chopped
100 grams asparagus
diced
1 x sea salt
to taste
*
1 x black pepper
to taste
*

Directions

Soak the mung beans overnight in plenty of water.

Drain and rinse well the next day, then place into a large pot with lots of fresh water.

Cook until tender with still a little bite to it and drain.

Heat a large saucepan over a medium heat.

Add the fennel seed and cumin seed and stir through quickly then add the turmeric followed by the vegetable stock.

Add the mung beans, finely chopped coriander root, garlic and onion, carrot, sweet potato and simmer on a low heat for 15 – 20 minutes or until the vegetables are tender.

Add in the rest of the vegetables (broccoli, cauliflower, asparagus) and mix through.

Simmer for another 5 to 10 minutes or until vegetables are cooked and the dhal is creamy.

Taste and season with sea salt and ground black pepper.

Garnish with coriander leaves and serve.

Adapted from healthychef. com

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 351g (12.4 oz)
Amount per Serving
Calories 3045% of calories from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 104mg 4%
Total Carbohydrate 19g 19%
Dietary Fiber 15g 59%
Sugars g
Protein 41g
Vitamin A 302% Vitamin C 250%
Calcium 20% Iron 38%
* based on a 2,000 calorie diet How is this calculated?

 

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