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

One needs a break doesnt one.. after some eureka moments as posted day before(the glutenfree steamed Naan flat bread and the regular Naan bread ).:).. so here I am after a day’s break with some comfort food. Indian Daal.

Most dal soups and curries/gravies are naturally glutenfree and generally vegan if not cooked in butter or cream. Daals are an everyday staple in my house and most days I forget to take pictures. I started adding Kale and chard to the Daals lately, amps up the nutrition and tastes great too! Check out all my Daal posts here.

A quick, nonpressure cooked Yellow Daal here.

There are several different lentils and beans, whole or split, which we cook one type at a time or in combinations of 2-3-4 or 5.. My dad’s favorite is the paanch rangi daal(5 color daal, with 5 lentil/beans).

The basic Tadka/Tempering is similar for all daals with variations in the spices used(basic: oil, spices, chili, ginger, garlic, onion, tomato) The same Daal/lentil/beans can pick up a completely different taste with different spices. Here are some changes you can make to the tempering.

-Fennel (Saunf) and Nigella (kalonji)seeds compliment each other, esp with split lentils

-Mustard and cumin seeds, or mustard and coriander seeds

-Cumin and carom(Ajwain) seeds,

-add a bay leaf and/or add cloves(Laung)

-add garam masala

-add only garlic or only ginger

-burn the garlic till it is crisp brown

-skip onions/shallots or skip tomato

-add fried onion or fried shallots or fry some fresh cilantro with the spices

There are also regional preferences, like some regions in india prefer mustard seeds in all Tadkas while my mom cannot live without some cumin. I like fennel seeds with whole lentils,(red and mung bean). and coriander, nigella and mustard in yellow lentils.

You dont need all the spices. you can use just garam masala in the tadka. Add some garam masala to hot oil, add onion and then tomato and cooked lentils!

Curry powder is a modified version of garam masala with added spices that make it not so authentic. Keep an eye out for my mom’s home made garam masala which I have to remember to get from her today!

Recipe Card

Mung bean daal soup served in a white and red bowl

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5 from 1 vote

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

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

Prep Time10

Cook Time30

soaking time for lentils2

Total Time40

Course: Main, Side Dish

Cuisine: Indian

Keyword: comfort food, Indian recipe, red lentils

Servings: 2 servings

Calories: 435kcal

Author: Richa

Ingredients

1/2 cup (96 g) whole red lentils/brown lentils masoor
1/2 cup (103.5 g) whole mung beans green gram
1 teaspoon salt or to taste
3 cups (750 ml) of water less for thicker stew

Tempering/Tadka:

1 teaspoon oil
1/2 teaspoon (0.5 teaspoon) mustard seeds
1/2 teaspoon (0.5 teaspoon) cumin or fennel seeds
1 teaspoon coriander powder
1 bay leaf
1 Serrano chili pepper
5 cloves garlic chopped
1/2 inch (0.5 inch) ginger chopped
6-8 (6) curry leaves
1/8 teaspoon (0.13 teaspoon) asafetida hing
5-6 (5) shallots chopped
1 medium tomato chopped
1/2 teaspoon (0.5 teaspoon) turmeric powder
chopped cilantro for garnish.

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

Nutrition Facts

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

Amount Per Serving

Calories 435 Calories from Fat 27

% Daily Value*

Fat 3g5%

Sodium 188mg8%

Potassium 1459mg42%

Carbohydrates 76g25%

Fiber 25g104%

Sugar 11g12%

Protein 27g54%

Vitamin A 715IU14%

Vitamin C 81.6mg99%

Calcium 160mg16%

Iron 8.5mg47%

* Percent Daily Values are based on a 2000 calorie diet.

This Daal is headed to Slightly Indulgent Tuesday, Hearth and soul blog, Ricki’s Wellness weekend and Glutenfree Wednesday

Whole Red lentil and Mung bean Daal soup with shallots and tomatoes.(Sabut Masoor aur Mung ki daal). vegan glutenfree

Recipe Card

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

Ingredients

Tempering/Tadka:

Instructions

Notes

Nutrition

Sharing is caring!

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Recipe Card

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

Ingredients

Tempering/Tadka:

Instructions

Notes

Nutrition

Sharing is caring!

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Leave a Comment and Rating Cancel reply