Mung beans are one of the most easily digestible legumes. This dhal is easy to make, deliciously flavourful and packed full of nutrients and antioxidants. The use of carminative herbs and spices such as ginger, turmeric, cumin, coriander and those present in garam masala help to give an amazing flavour, but also improve digestibility of legumes and reduce bloating, which may be of concern for those suffering with IBS (Irritable Bowel Syndrome).
Mung beans are a small variety of legume with a gorgeous green colour. They belong to the same plant family as lentils and peas and are a high source of vegetarian protein, dietary fibre, vitamins, minerals, antioxidants and phytonutrients. Mung beans provide vitamins A, C, D, E, K and B-complex: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folate (B9). And minerals such as calcium, magnesium, potassium, phosphorous, iron, zinc, copper and manganese. 1 cup cooked mung beans provide 321 mcg folate, almost meeting 330 mcg of Estimated Daily Requirements. Recommended Daily Intake for folate is 400 mcg/day for Australia/NZ.
Spicy mung bean dhal
Equipment
- Sauce pan or pressure cooker
Ingredients
- 1 cup dried mung beans
- 4 cups water (stock or bone broth may be used)
- 1/2 cup coconut milk (leftovers can be frozen)
- 1 large onion diced
- 3 cloves of garlic peeled and minced,
- Half a red or yellow capsicum diced
- 2 fresh chillies diced (according to how spicy you like) (according to how spicy you like)
- 1 can diced tomatoes or tomato puree
- 3 tbsp extra virgin olive oil,
- 1 tsp grated or minced ginger
- 1 tsp garam masala
- 1 tsp ground turmeric
- 1/2 tsp ground cumin
- 1/2 tsp cumin seeds
- Unrefined sea salt to taste
- Freshly ground black pepper
- Fresh herbs such as parsley or coriander leaves chopped
Instructions
- Bring a large pan over medium to high heat, add olive oil.
- Once olive oil is heated, add minced garlic, diced onion, chillies and capsicum, ginger, turmeric, ground cumin and cumin seeds, garam masala, freshly ground black pepper and a pinch of sea salt.
- Sautée for approximately 2-3 minutes until the onion is cooked and translucent.
- Add mung beans, tomato puree, coconut milk and water or stock and bring to a boil. Simmer for 45-50 minutes or until mung beans are tender enough to your liking. If using a pressure cooker, the cooking time reduces to 8-10 minutes.
- Add chopped coriander leaves and stir through. Serve with basmati rice, steamed vegetables or on its own.
