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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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 2 - 3
Calories: 2444 kcal
Course:
Main Course
Cuisine:
Indian , Vegan
Ingredients
- 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
Instructions
- In a deep pan or pressure cooker, add oil and heat on medium
- Add mustard seeds and wait for them to sputter.
- Add asafoetida, curry leaves/bay leaf and mix. Cook for half a minute
- Add onions and ginger and cook until translucent.
- Add chili garlic paste, coriander powder and cook for a minute.
- Add the tomato, turmeric and cook for 2-3 minutes until tomatoes get mushy.
- At this point, you can add chopped up vegetables, other spices, garam masala/curry powder.
- Drain the lentils and add them to the pan, add salt, and water and mix well.
- Pressure cook for 1-2 whistle or cook covered on low for 20-30 minutes until the lentils are tender and mushy.
- Adjust salt, spices and water for consistency. Bring to a boil and serve.
- 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.
Cup of Yum
Chili Garlic paste:
- Soak a whole dry red chili pepper in warm water for 10 minutes.
- With a mortar and pestle, pound 5-6 cloves of garlic with the soaked chili and a few drops of vinegar.
- You can also use red chili powder and make a bigger batch in a food processor.
Cup of Yum
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
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
% 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.