Black Eyed Pea and Mung Bean Stew. Mixed Dal. Vegan Glutenfree Recipe
User Reviews
5
Black Eyed Pea and Mung Bean Stew. Mixed Dal. Vegan Glutenfree Recipe
Description
The recipe begins by soaking black-eyed peas and mung beans overnight for adequate hydration. The beans are then cooked either in a pressure cooker or a pot with oil and cumin seeds to release flavor. Sautéed garlic, ginger, and onion create a fragrant base, enriched by coriander powder, turmeric, garam masala, and red chili for warmth and spice. Celery and chopped tomatoes are simmered until tender before adding the soaked beans, salt, and water. Pressure cooking ensures the beans become soft and stew-like in texture, while cooking on the stovetop requires longer simmering.
The flavors meld into a thick, mildly spiced dal that is hearty and comforting. Fresh cilantro or preferred seasonings can be added at serving for brightness. This dish suits vegan and gluten-free diets and can be enjoyed as a main course or alongside rice or flatbreads.
The recipe calls for tasting and adjusting salt and spices after cooking. The cooking process may vary depending on bean freshness and desired consistency. Nutritional values are noted for a single serving.
Ingredients
- 1/2 cup mung bean green mung/moong bean, dry
- 1/2 cup black-eyed peas dry, aka cow peas
- 2 teaspoons canola oil organic or coconut oil
- 1/2 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1 bay leaf
- 1/2 teaspoon garam masala or use regular garam masala, Kashmiri variety
- 1/2 teaspoon Turmeric
- 1 red chili or 1/2 teaspoon chili flakes, dried
- 5-6 cloves garlic chopped
- 1/2 inch ginger minced
- 1/2 cup onion red, chopped
- 2 tomato chopped, medium
- 1/4 cup celery Optional, chopped
- 2.5 cups water
- 3/4 teaspoon salt
Instructions
- Soak the black eyed peas and mung beans overnight or atleast 6 hours.
- Drain and rinse and keep ready.
- In a pressure cooker or a deep pan, add oil and heat on medium.
- Add cumin seeds, bay leaf and one dried red chili and mix for a few seconds.
- Add in the ginger, garlic and onion and saute for 4-5 minutes or until onion is translucent.
- Add in all the spices and mix for a few seconds.
- Add in the celery and tomato and cook for 4-5 minutes until tender.
- Add the rinsed beans, salt and water.
- Mix and pressure cook on low-medium for 6-7 whistles.- 20 minutes
- If making in a pan, add rinsed beans, 3 cups of water, salt, cover and cook for about an hour or until the mung beans are very squishy. Cover partially with a lid.
- Taste for salt and spice. Add more garam masala if needed. Add more water if needed(depends on the method of cooking, the beans and your preference of the consistency)
- Serve hot topped with fresh cilantro or seasoning of choice.
- Serve with flatbread(Rotis, Naan, Pita) or Rice.
Notes
- Soaking beans overnight or for at least 6 hours softens them for better cooking results.
- Adjust spices and water after cooking to achieve preferred flavor intensity and stew consistency.
- This recipe is vegan and gluten-free, suitable for various dietary needs.
- Serve hot, garnished with fresh cilantro or other seasonings.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 163 kcal
% Daily Value*
| Calories | 163kcal | 8% |
| Carbohydrates | 27g | 9% |
| Protein | 9g | 18% |
| Fat | 3g | 5% |
| Saturated Fat | 2g | 10% |
| Sodium | 459mg | 19% |
| Potassium | 610mg | 13% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 586IU | 12% |
| Vitamin C | 13mg | 14% |
| Calcium | 71mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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