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.
- 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
- 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.
- 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.
|Amount per serving|
|% Daily Value*|
|Total Fat 4.5g||6%|
|Saturated Fat 1g||5%|
|Trans Fat 0g|
|Polyunsaturated Fat 2.5g|
|Monounsaturated Fat 1g|
|Total Carbohydrate 42g||15%|
|Dietary Fiber 12g||43%|
|Total Sugars 8g|
|Includes 0g Added Sugars||0%|
|Sugar Alcohol 0g|
|Other Carbohydrate 23g|
|Vitamin D 0mcg||0%|
|Vitamin A 376.4mcg||40%|
|Vitamin C 18mg||20%|
|Vitamin E 2.9mg||20%|
|Vitamin K 228.6mcg||190%|
|Vitamin B6 0.4mg||25%|
|Vitamin B12 0mcg||0%|
* 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.
Tomatoes, Spinach, Mung Beans, Onion, Soybean Oil, Tamarind, Salt, Chili Powder, Cumin, Asafoetida, Turmeric.
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