Moong Dal (Split Mung Beans) & Spinach

Number of Servings: 4 (219g)
Active Time: 10 min.
Total Time: 30 min.
Moong Dal (Split Mung Beans) and Spinach

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

  1. Cook moong dal until soft in a pressure cooker or slow cooker.
  2. Thaw spinach (fresh spinach can be used). Finely chop onion and tomatoes; set these aside.
  3. Place a pan on medium heat and add oil. Add cumin seeds and turmeric powder to the hot oil, followed by asafoetida.
  4. Add chopped onions and sauté for a minute.
  5. Add spinach, tomatoes and about ½ – 1 cup water. Add salt and red chili powder and cook spinach and tomatoes for 3 – 5 minutes.
  6. 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.
  7. Turn off the heat, and transfer into a serving bowl.

Serve with warm rice or chapathi, an Indian bread.

Variations

  1. Moong dal cooks faster, so a regular cooking pot with 2 – 3 cups water can be used.
  2. Asafoetida (Hing) adds a distinct flavor to the dish; this can be eliminated if unavailable.
  3. Tamarind paste can be substituted for lime juice. Add 2 Tbsp. of lime juice.
  4. 4 cloves of garlic, finely chopped, can be added at step 4 with onions and sautéed.

Nutrition Facts

4 servings per container

Serving Size 219g

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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