Mung Bean Dal and Pigeon Pea Stew. Toor aur Mung Dal.
Mung Dal is a healthy and easy vegan Indian dal recipe that is the perfect fuss-free vegan main dish for a cold winter night. In this authentic Indian recipe protein-packed Mung/Moong bean dal (lentils) and split pigeon peans are cooked in the pressure cooker with warming Indian spices and a homemade chili garlic paste for some heat! Allergen Information: Free of Dairy, egg, corn, soy, yeast, nut, gluten.
Servings: 2 - 3
Ingredients
- 1/4 cup dried yellow mung bean split mung bean, Mung Dal washed and soaked for at least an hour
- 1/4 cup dried pigeon peas toor dal, or any split pea, washed and soaked for an hour
- 1.5-2 cups water 1.5 for a thicker consistency
- 1/2 teaspoon salt
Tempering:
- 2 teaspoons organic canola oil or any organic oil with high smoke point
- 1/2 teaspoon mustard seeds Raee
- 1 teaspoon coriander powder
- 5-6 fresh curry leaves or 1 bay leaf
- 1 pinch asafoetida hing optional
- 1/2 inch ginger finely chopped
- 1/4 cup onion chopped
- 1-2 Tablespoons chili garlic paste recipe below
- 1/4 teaspoon turmeric powder
- 1 medium tomato chopped
Instructions
- In a deep pan or pressure cooker, add oil and heat on medium
- Add mustard seeds and wait for them to sputter.
- Add asafoetida, curry leaves/bay leaf and mix. Cook for half a minute
- Add onions and ginger and cook until translucent.
- Add chili garlic paste, coriander powder and cook for a minute.
- Add the tomato, turmeric and cook for 2-3 minutes until tomatoes get mushy.
- At this point, you can add chopped up vegetables, other spices, garam masala/curry powder.
- Drain the lentils and add them to the pan, add salt, and water and mix well.
- Pressure cook for 1-2 whistle or cook covered on low for 20-30 minutes until the lentils are tender and mushy.
- Adjust salt, spices and water for consistency. Bring to a boil and serve.
- Serve hot topped with chopped cilantro leaves or red chili flakes, with Roti-Indian flatbread, Rice, dry veggie subzis or as a soup with garlic bread/pita/Naan.
Chili Garlic paste:
- Soak a whole dry red chili pepper in warm water for 10 minutes.
- With a mortar and pestle, pound 5-6 cloves of garlic with the soaked chili and a few drops of vinegar.
- You can also use red chili powder and make a bigger batch in a food processor.
Notes
To refresh the daal next day, in a small pan, add a teaspoon of oil, heat on medium, add 1/4 teaspoon mustard seeds, 3-4 curry leaves, and chili flakes. Wait for the mustard seeds to sputter. Pour this over the heated Daal and serve.
Nutrition
Calories: 244.4kcal | Carbohydrates: 38.42g | Protein: 12.95g | Fat: 5.42g | Saturated Fat: 0.58g | Sodium: 775.75mg | Potassium: 854.05mg | Fiber: 9.56g | Sugar: 4.38g | Vitamin A: 541.79IU | Vitamin C: 16.01mg | Calcium: 86.34mg | Iron: 3.73mg