Mung Bean Dal and Pigeon Pea Stew. Toor aur Mung Dal. 

User Reviews

5.0

6 reviews
Excellent
  • Prep Time

    10 mins

  • Cook Time

    10 mins

  • Total Time

    50 mins

  • Servings

    2 - 3

  • Calories

    2444 kcal

  • Course

    Main Course

  • Cuisine

    Indian, Vegan

Mung Bean Dal and Pigeon Pea Stew. Toor aur Mung Dal. 

Mung Dal is a healthy and easy vegan Indian dal recipe that is the perfect fuss-free vegan main dish for a cold winter night. In this authentic Indian recipe protein-packed Mung/Moong bean dal (lentils) and split pigeon peans are cooked in the pressure cooker with warming Indian spices and a homemade chili garlic paste for some heat! Allergen Information: Free of Dairy, egg, corn, soy, yeast, nut, gluten.

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Ingredients

Servings
  • 1/4 cup dried yellow mung bean split mung bean, Mung Dal washed and soaked for at least an hour
  • 1/4 cup dried pigeon peas toor dal, or any split pea, washed and soaked for an hour
  • 1.5-2 cups water 1.5 for a thicker consistency
  • 1/2 teaspoon salt

Tempering:

  • 2 teaspoons organic canola oil or any organic oil with high smoke point
  • 1/2 teaspoon mustard seeds Raee
  • 1 teaspoon coriander powder
  • 5-6 fresh curry leaves or 1 bay leaf
  • 1 pinch asafoetida hing optional
  • 1/2 inch ginger finely chopped
  • 1/4 cup onion chopped
  • 1-2 Tablespoons chili garlic paste recipe below
  • 1/4 teaspoon turmeric powder
  • 1 medium tomato chopped
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Instructions

  1. In a deep pan or pressure cooker, add oil and heat on medium
  2. Add mustard seeds and wait for them to sputter.
  3. Add asafoetida, curry leaves/bay leaf and mix. Cook for half a minute
  4. Add onions and ginger and cook until translucent.
  5. Add chili garlic paste, coriander powder and cook for a minute.
  6. Add the tomato, turmeric and cook for 2-3 minutes until tomatoes get mushy.
  7. At this point, you can add chopped up vegetables, other spices, garam masala/curry powder.
  8. Drain the lentils and add them to the pan, add salt, and water and mix well.
  9. Pressure cook for 1-2 whistle or cook covered on low for 20-30 minutes until the lentils are tender and mushy.
  10. Adjust salt, spices and water for consistency. Bring to a boil and serve.
  11. Serve hot topped with chopped cilantro leaves or red chili flakes, with Roti-Indian flatbread, Rice, dry veggie subzis or as a soup with garlic bread/pita/Naan.

Chili Garlic paste:

  1. Soak a whole dry red chili pepper in warm water for 10 minutes.
  2. With a mortar and pestle, pound 5-6 cloves of garlic with the soaked chili and a few drops of vinegar.
  3. You can also use red chili powder and make a bigger batch in a food processor.

Notes

  • To refresh the daal next day, in a small pan, add a teaspoon of oil, heat on medium, add 1/4 teaspoon mustard seeds, 3-4 curry leaves, and chili flakes. Wait for the mustard seeds to sputter. Pour this over the heated Daal and serve.

Nutrition Information

Show Details
Calories 244.4kcal (12%) Carbohydrates 38.42g (13%) Protein 12.95g (26%) Fat 5.42g (8%) Saturated Fat 0.58g (3%) Sodium 775.75mg (32%) Potassium 854.05mg (24%) Fiber 9.56g (38%) Sugar 4.38g (9%) Vitamin A 541.79IU (11%) Vitamin C 16.01mg (18%) Calcium 86.34mg (9%) Iron 3.73mg (21%)

Nutrition Facts

Serving: 2- 3

Amount Per Serving

Calories 2444 kcal

% Daily Value*

Calories 244.4kcal 12%
Carbohydrates 38.42g 13%
Protein 12.95g 26%
Fat 5.42g 8%
Saturated Fat 0.58g 3%
Sodium 775.75mg 32%
Potassium 854.05mg 18%
Fiber 9.56g 38%
Sugar 4.38g 9%
Vitamin A 541.79IU 11%
Vitamin C 16.01mg 18%
Calcium 86.34mg 9%
Iron 3.73mg 21%

* Percent Daily Values are based on a 2,000 calorie diet.

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Excellent

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