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Black Eyed Pea and Mung Bean Stew. Mixed Dal. Vegan Glutenfree Recipe

Black eyed Pea Bean Soup. Mixed Dal with green mung beans and Lobhia. Vegan Gluten-free Soy-free Recipe

Prep Time
6 hrs
Cook Time
mins
Total Time
6 hrs 45 mins
Servings: 4
Calories: 163 kcal
Course: Soup
Cuisine: Indian

Ingredients

  • 1/2 cup dry Mung bean green mung/moong bean
  • 1/2 cup dry black eyed peas/cow peas
  • 2 teaspoons organic canola or coconut oil
  • 1/2 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1 bay leaf
  • 1/2 teaspoon Kashmiri garam masala or use regular garam masala
  • 1/2 teaspoon Turmeric
  • 1 dried red chili or 1/2 teaspoon chili flakes
  • 5-6 cloves of garlic chopped
  • 1/2 inch ginger minced
  • 1/2 cup chopped red onion
  • 2 medium tomatoes chopped
  • 1/4 cup chopped celery Optional
  • 2.5 cups water
  • 3/4 teaspoon salt

Instructions

    Cup of Yum
  1. Soak the black eyed peas and mung beans overnight or atleast 6 hours.
  2. Drain and rinse and keep ready.
  3. In a pressure cooker or a deep pan, add oil and heat on medium.
  4. Add cumin seeds, bay leaf and one dried red chili and mix for a few seconds.
  5. Add in the ginger, garlic and onion and saute for 4-5 minutes or until onion is translucent.
  6. Add in all the spices and mix for a few seconds.
  7. Add in the celery and tomato and cook for 4-5 minutes until tender.
  8. Add the rinsed beans, salt and water.
  9. Mix and pressure cook on low-medium for 6-7 whistles.- 20 minutes
  10. 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.
  11. 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)
  12. Serve hot topped with fresh cilantro or seasoning of choice.
  13. Serve with flatbread(Rotis, Naan, Pita) or Rice.

Notes

  • Nutritional values based on one serving

Nutrition Information

Calories 163kcal (8%) Carbohydrates 27g (9%) Protein 9g (18%) Fat 3g (5%) Saturated Fat 2g (10%) Sodium 459mg (19%) Potassium 610mg (17%) Fiber 7g (28%) Sugar 5g (10%) Vitamin A 586IU (12%) Vitamin C 13mg (14%) Calcium 71mg (7%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 163

% 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.