This spiced bean dish is a fantastic staple. If mung beans aren’t readily available in your grocery store, split yellow peas make a reasonable substitute. Lime juice can also be used to taste in place if tamarind paste.
Ingredients
- 1 cup (8 oz.) Moong dal (split mung beans)
- ½ pkg (8 oz.) chopped frozen spinach
- 1 medium red onion
- 2 medium tomatoes
- 1 Tbsp. tamarind paste
- 1 tsp. salt
- 1-2 Tbsp. cooking oil
- 1 tsp. cumin seeds
- ⅛ tsp. hing (or a pinch)
- ¼ tsp. Turmeric powder
- 1 tsp. red chili powder
Directions
- Cook moong dal until soft in a pressure cooker or slow cooker.
- Thaw spinach (fresh spinach can be used). Finely chop onion and tomatoes; set these aside.
- Place a pan on medium heat and add oil. Add cumin seeds and turmeric powder to the hot oil, followed by asafoetida.
- Add chopped onions and sauté for a minute.
- Add spinach, tomatoes and about ½ – 1 cup water. Add salt and red chili powder and cook spinach and tomatoes for 3 – 5 minutes.
- Lightly mash cooked moong dal and add to spinach/tomato mixture. Add tamarind paste and allow the mixture to cook for 5 – 7 minutes on medium to medium-low heat.
- Turn off the heat, and transfer into a serving bowl.
Serve with warm rice or chapathi, an Indian bread.
Variations
- Moong dal cooks faster, so a regular cooking pot with 2 – 3 cups water can be used.
- Asafoetida (Hing) adds a distinct flavor to the dish; this can be eliminated if unavailable.
- Tamarind paste can be substituted for lime juice. Add 2 Tbsp. of lime juice.
- 4 cloves of garlic, finely chopped, can be added at step 4 with onions and sautéed.
Nutrition Facts
4 servings per container
Serving Size 219 g
Amount per serving | ||
---|---|---|
Calories | 260 | |
% Daily Value* | ||
Total Fat 4.5g | 6% | |
Saturated Fat 1g | 5% | |
Trans Fat 0g | ||
Polyunsaturated Fat 2.5g | ||
Monounsaturated Fat 1g | ||
Cholesterol 0mg | 0% | |
Sodium 655mg | 29% | |
Total Carbohydrate 42g | 15% | |
Dietary Fiber 12g | 43% | |
Total Sugars 8g | ||
Includes 0g Added Sugars | 0% | |
Sugar Alcohol 0g | ||
Other Carbohydrate 23g | ||
Protein 16g | ||
Vitamin D 0mcg | 0% | |
Calcium 166mg | 15% | |
Iron 5.5mg | 30% | |
Potassium 1095mg | 25% | |
Vitamin A 376.4mcg | 40% | |
Vitamin C 18mg | 20% | |
Vitamin E 2.9mg | 20% | |
Vitamin K 228.6mcg | 190% | |
Thiamin 0.4mg | 35% | |
Riboflavin 0.3mg | 25% | |
Niacin 5.4mg | 30% | |
Vitamin B6 0.4mg | 25% | |
Folate 422.6mcg | 106% | |
Vitamin B12 0mcg | 0% | |
Biotin 3.9mcg | 15% | |
Chloride 51.6mg | 2% | |
Pantothenate 1.2mg | 20% | |
Phosphorus 250.7mg | 20% | |
Iodine 0.6mcg | 0% | |
Magnesium 156.2mg | 35% | |
Zinc 1.9mg | 20% | |
Selenium 8mcg | 15% | |
Copper 0.6mg | 70% | |
Manganese 1.1mg | 50% | |
Chromium 0.5mcg | 2% | |
Molybdenum 5.1mcg | 10% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Tomatoes, Spinach, Mung Beans, Onion, Soybean Oil, Tamarind, Salt, Chili Powder, Cumin, Asafoetida, Turmeric.
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