This popular Indian comfort food is a thick stew packed with wonderful vegetables. It’s is traditionally served with papadums, although naan is also a tasty option if you can’t find papdums locally. Split yellow mung beans, which are also sold under the name moong dal, can be swapped with red lentils or yellow split peas if needed, though split peas will take longer to cook.
- ½ cup split yellow mung beans
- 4 cups warm water, divided
- 1 Tbsp. vegetable oil
- 1 bay leaf
- 2 green cardamom pods
- 2-3 cloves
- 1 cinnamon stick
- ½ tsp. cumin seeds
- 1 dried red chili
- 1 Tbsp. ginger, grated
- 3 small potatoes, peeled and cut in half
- 1 large carrot, cut into 1” pieces
- ½ cauliflower, roughly chopped
- ½ tsp. turmeric
- ½ tsp. Salt
- ½ cup rice
- ⅓ cup frozen peas
- Toast the mung beans in a dry skillet over medium heat. When beans are light brown, move to a large bowl with half of the water.
- Into a medium, heavy-bottomed pan, heat a tablespoon of oil over medium heat. Add the bay leaf, cardamom pods, clove, cinnamon, cumin seeds and chili. Stir until the cumin seeds start to pop then add the grated ginger.
- Add the potato, carrots, cauliflower and turmeric. Stir, cooking for 2-3 minutes.
- Add the mung beans, water and salt. Cover the pot and cook until it starts to boil. Cook until the beans start to soften (3-4 minutes).
- Add the rice and two more cups of water to the pot. Cover and simmer on low, stirring as needed to prevent sticking, adding more water as needed to create a thick texture. Stir in the frozen peas after you’ve reached the desired texture, 5-10 minutes before serving.
|Amount per serving|
|% Daily Value*|
|Total Fat 5g||8%|
|Saturated Fat 1g||5%|
|Trans Fat 0g|
|Polyunsaturated Fat 2.5g|
|Monounsaturated Fat 1g|
|Total Carbohydrate 66g||22%|
|Dietary Fiber 10.5g||44%|
|Total Sugars 6g|
|Sugar Alcohol 0g|
|Other Carbohydrate 49g|
* 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.
Water, Small Potatoes, Cauliflower, Mung Beans, Organic Short Brown Rice, Carrots, Red Chili Pepper, Green Peas, Soybean Oil, Ginger, Garlic, Salt, Ground Cinnamon, Turmeric, Cumin, Cardamom, Bay Leaf.
If you're out on a long bike ride or energy-draining hike and need a light, filling, nutritious snack that will make your tastebuds smile, reach for these! They're easy to make and store well at room temperature--perfect for busy days on the go.