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.
4 servings per container
Serving Size 219 g
|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.
Latest from Our Blog
Allergy Awareness Month
Raising awareness and helping people with allergies are the goals of Allergy Awareness Month. Learn more about food allergies and overall wellness here.