Here is a secret recipe that I’ve learned from my husband! 🙂 He made this for me on our first visit to the US after our marriage. It was delicious and I was totally impressed. I tried to replicate it a few times, but it wouldn’t taste like his. Now, that I have learned the right proportion of ingredients, I am sharing it with you. Lucky for you- you don’t have to experiment it a few times to make this awesome dal. We enjoy this dish as a side soup or dal to go with roti or rice. For your convenience, save or pin the recipe card! Share if you like it! 🙂
Know your nutrients: This is a low calorie, high fiber dish with moderate amount of protein.Mung dal with skin gives us the additional advantage of greater amount of fiber, besides B-complex vitamins compared to the mung dal without skin. Mung dal like other pulses are an important source of protein for vegetarians. Along with cereal (wheat bread/ roti, rice etc) they make a source of complete protein for vegetarians, containing all amino acids required by the body. I feel its important to consume cow’s ghee (at least 1 tsp a day) for adults as it has a very cleansing & healing effect on our body – good skin & bowel movements, per Ayurvedic principles. If you are using a cooking oil such as Canola that has a right balance of fatty acids (good amount of MUFA along with omega 3 fatty acids) then its quite safe to consume cow’s ghee on a daily basis, for those of you who are concerned about ghee consumption with regard to its saturated fat content. Ginger has medicinal properties – it is good for clearing sinuses, for cold, cough and sore throat. It reduces the tendency to develop gas (flatulence) associated with consumption of pulses.
Per serving: 81 calories | 4 g proteins | 5 g fiber | 2 g total fat
RECIPE HAS BEEN REFINED IN MY COOKBOOK: LOVE THY LEGUMES
Ingredients (6 servings)
1/2 cup mung dal with skin (split mung bean with skin)
1/2 medium yellow onion, chopped*
1 medium tomato, chopped
1″ ginger chopped & mashed, or 2 tsp ginger paste
1/8 tsp mustard seeds
1/4 tsp cumin seeds
2 pinches of asafetida
1/8 tsp turmeric powder
1/4 tsp red chili powder
4-5 curry leaves
2 tsp cow’s ghee
salt to taste
cilantro for garnish, chopped
* 1/2 medium yellow onion in US = 1 medium red onion in India
- Wash and rinse the mung dal with skin. Add double the amount of water (for 1/2 cup mung dal, use 1 cup water) and pressure cook for 10 minutes on low heat after the first whistle or after the pressure regulator starts to rock. Never add salt while cooking pulses (whole or split), as it toughens the pulses and makes them hard to cook. More such tips on cooking and on preserving nutrients, browse the GOOD TO KNOW section of the blog.
- In the mean time, cut the onion and tomatoes and mash the ginger.
- Heat ghee in a steel pot and when it melts add the mustard seeds. Remove from heat when the mustard seeds begin to crackle. Cover the pot if you are not used to crackling and tempering.
- Then add hing, cumin seeds and curry leaves and chopped onion. Turn on the heat to medium and let the onion turn light brown.
- Add the tomatoes, tumeric and red chili powder and saute on medium heat till the tomatoes have softened. Turn off the heat and rest till the mung dal is ready. Allow the pressure to get released before you try to open the pressure cooker. Usually it takes around 5 minutes.
- Transfer the cooked mung dal from the pressure cooker to the steel pot and turn on the heat to medium.
- Add 1 cup water, mashed ginger, salt and mix well. Let the dal/ soup boil and simmer for 2-3 minutes to infuse the flavor of ginger.
- Taste and adjust the amount of salt, red chili powder or ginger per your preference. There are regional & seasonal variations in the taste and flavor of ginger, so adjust accordingly. You should be able to smell and taste ginger! 🙂
- Garnish with chopped cilantro and serve with rice or whole wheat roti or enjoy it plain as a side soup….which we often do! Don’t forget to include a leafy vegetable side or a side salad. Leave your comments and suggestions!