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).
Yield
4 servingsPrep
25 minCook
35 minReady
60 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 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 |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 237 | ml |
mung beans
uncooked |
|
| 1 | litre |
vegetable stock
preferably home-made |
*
|
| 1 | bunch |
coriander
chopped |
*
|
| 5 | ml |
turmeric
powder |
|
| 15 | ml |
ginger
fresh, grated |
|
| 5 | ml |
cumin seeds
|
|
| 2.5 | ml |
fennel seeds
|
|
| 1 | small |
onions
chopped finely |
|
| 4 | cloves |
garlic
chopped |
|
| 1 | large |
sweet potatoes, or yams
diced |
|
| 7.1E+2 | ml |
cauliflower florets
1/2 small one, chopped |
|
| 1.4 | l |
broccoli florets
1 head broccoli, chopped |
|
| 1 | large |
carrots
chopped |
|
| 1E+2 | 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
