Whole Red lentil and Mung bean Daal stew with shallots and tomatoes.(Sabut Masoor aur Mung)

Name: Whole Red lentil and Mung bean Daal stew with shallots and tomatoes.(Sabut Masoor aur Mung)
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 2 servings
Ingredients: 1/2 cup whole red lentils/brown lentils; 1/2 cup whole mung beans; 1 teaspoon salt or to taste; 3 cups of water; 1 teaspoon oil; 1/2 teaspoon mustard seeds; 1/2 teaspoon cumin or fennel seeds; 1 teaspoon coriander powder; 1 bay leaf; 1 Serrano chili pepper; 5 cloves garlic chopped; 1/2 inch ginger chopped; 6-8 curry leaves; 1/8 teaspoon asafetida hing; 5-6 shallots chopped; 1 medium tomato chopped; 1/2 teaspoon turmeric powder; chopped cilantro for garnish

User Reviews

5.0

6 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
soaking time for lentils
2 hrs
Total Time
40 mins
Servings
2 servings
Calories
435 kcal
Course
Side Dish, Main Course
Cuisine
Indian

Whole Red lentil and Mung bean Daal stew with shallots and tomatoes.(Sabut Masoor aur Mung)

Carmen Wagner

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This comforting mung bean daal soup is full of goodness and flavor

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Ingredients

Servings

1/2 cup whole red lentils/brown lentils masoor
1/2 cup whole mung beans green gram
1 teaspoon salt or to taste
3 cups of water less for thicker stew

Tempering/Tadka:

1 teaspoon oil
1/2 teaspoon mustard seeds
1/2 teaspoon cumin or fennel seeds
1 teaspoon coriander powder
1 bay leaf
1 Serrano chili pepper
5 cloves garlic chopped
1/2 inch ginger chopped
6-8 curry leaves
1/8 teaspoon asafetida hing
5-6 shallots chopped
1 medium tomato chopped
1/2 teaspoon turmeric powder
chopped cilantro for garnish.

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Instructions

Soak the lentils and beans for atleast 2 hours to overnight. Drain the water and keep ready.
In a pressure cooker, add the oil and heat at medium.
When the oil is hot, add mustard and cumin/fennel seeds and cover(the seeds will sputter out of the cooker).
Add in the curry leaves, asafetida(hing), coriander powder and green chili. Mix for a few seconds.
Add the ginger, garlic and shallots and cook for 2 minutes until shallots turn golden.
Add in the chopped tomato and turmeric powder and mix well. Cook for 3-4 minutes until tomato is mushy. This is the Tadka.
Add the drained and washed lentils+beans, water and salt and pressure cook on medium heat for 3-4 whistles. (20 minutes at with the pressure regulator at high pressure)
Let the pressure release by itself before opening. Serve hot topped with fresh cilantro.
To refresh the daal, add a fresh tadka/tempering. heat oil, add mustard and cumin seeds and some red pepper flakes and pour over the daal.
You can also pressure cook or slow cook the lentils till done and keep, and then add the tempering/tadka to it before serving, simmer for 10 minutes and serve.
To cook in a pan, use a deep pan with a lid and cook covered on medium heat for 15 minutes then low heat for 30 minutes or more until both the beans are tender.
Serve hot with Indian flat breads like Roti, Paratha , Naan, or with Rice or pilafs.

Notes

Nutritional values are based on one serving

Nutrition Information

Show Details

Calories 435kcal (22%) Carbohydrates 76g (25%) Protein 27g (54%) Fat 3g (5%) Sodium 188mg (8%) Potassium 1459mg (42%) Fiber 25g (100%) Sugar 11g (22%) Vitamin A 715IU (14%) Vitamin C 81.6mg (91%) Calcium 160mg (16%) Iron 8.5mg (47%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 435 kcal

% Daily Value*

Calories	435kcal	22%
Carbohydrates	76g	25%
Protein	27g	54%
Fat	3g	5%
Sodium	188mg	8%
Potassium	1459mg	31%
Fiber	25g	100%
Sugar	11g	22%
Vitamin A	715IU	14%
Vitamin C	81.6mg	91%
Calcium	160mg	16%
Iron	8.5mg	47%