Mung Bean Dhal

This recipe is really good for you with lots of warming and immune boosting ingredients like onions garlic and turmeric.  It makes a massive pot full which you can chill in the fridge, or freeze in individual portions.  I like it simply on it’s own for a healthy and filling lunch, however it tastes great for dinner served on a bed of baby spinach, which wilts satisfyingly as you eat the dhal.

It’s a naturally vegetarian dish, and can easily be adapted to a vegan dhal by omitting the ghee and butter.

Ingredients

  • 2 tsp ground pepper
  • 2 tsp ground coriander
  • 1 tbs cumin seeds
  • 1 tbs ground turmeric
  • 2 tbs chilli flakes
  • 6 cardomom seeds, bashed to release seeds
  • 2 tbps ghee* or vegetable oil
  • 2 – 3 large onions chopped
  • 2 tsp grated ginger plus a couple of slices
  • 6 cloves garlic roughly chopped
  • 2 – 3 large carrots chopped
  • 4 large stalks celery chopped
  • 2 tbs butter*
  • 500g mung beans soaked overnight in water
  • 11/2 Ltrs water

Optional to serve

  • Squeeze fresh lemon
  • Chopped corriander

 

Instructions

  1. In a very large dry pan add all the spices and warm briefly to release aroma
  2. Add ghee* or veg oil and onions and stir to coat well with spices
  3. Add celery and carrots and stir, coating with spices and cook for about 10 minutes until slightly soften
  4. Add butter* garlic and ginger and stir until butter is fully melted
  5. Add drained mung beans and water and bring to the boil
  6. Cook for about 45 minutes until mung beans are soft, add more water depending on texture required

 

This makes at least 8 portions and the nutritional information is assuming those quantities.

You can re-heat in a pan on the hob or in the microwave.

To make this a vegan dahl remove * items of ghee and butter – no alternatives required, this will still taste great.

 

Nutritional information per serving (approximate and based on 8 servings)

320Kcal, Fat 10.6g, (Sat 3.4g, Polyun 3.4g, Mono 1.1g) Cholesterol 11.2mg, Carbs 42.1g, Protein 14.3g, Fibre 17.3g, Sugar 3g

 

 

 

 

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