from the archives: quick mungbean dal

This is a flavorful and filling meal for chilly autumn nights. This dal features cute green mung beans, which are great to have around: they’re very wholesome, featuring high fiber, protein, and iron like most beans, and they cook relatively quickly. According to Traditional Chinese Medicine, mung beans have a cooling, draining effect on the body, which can help with skin issues and clear toxins from the body. All that and they taste delicious, too! This recipe was originally posted three years ago today, and it’s just as good today as it was back then. Best served alongside some basmati rice and cucumber yogurt for an Indian-style meal. You can also thin with more coconut milk or broth and make it into a soup.

Quick Mung Bean Dal

2 Tablespoons coconut oil
¼ cup minced onion
2 cloves garlic, minced
1 Tablespoon grated fresh ginger
1 teaspoon ground coriander
1 teaspoon whole brown mustard seeds
½ teaspoon black pepper
½ teaspoon whole fennel seeds
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
3 cups cooked mung beans
¾ cup coconut milk
1 Tablespoon soy sauce

  1. In a large skillet, heat coconut oil over medium-low heat. Add onion and cook for five minutes. Add in garlic and ginger, and cook until garlic browns. Add spices and stir to combine.
  2. Reduce heat to low and add beans, coconut milk and soy sauce. Stir to combine and simmer for 15 minutes, adding more liquid if necessary to keep mixture soupy.
  3. Let stand for 10 minutes before serving.

Yield: about three cups dal, or 4-6 servings

Notes: This recipe calls for cooked beans, but if all you have is dry, here is how to cook them: Rinse beans in cool water. Add to a large stockpot and cover with water. Add a stamp-sized piece of kombu seaweed (optional) and bring to a boil. Lower heat, cover, and simmer on low for 20-30 minutes. If overcooked they will become a bit mushy, but that’s perfect for this recipe. Drain off any excess water, and season with a few generous pinches of salt. Cooked beans will keep for about a week, and they can also be frozen for up to six months.


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