Moong Dal (Split Mung Beans) & Spinach - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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.
Nutritional analysis per serving: Calories 260; Total Fat 4.5g (6% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 655mg (29% DV); Total Carbohydrate 42g (15% DV); Dietary Fiber 12g (43% DV); Total Sugars 8g; Includes 0g Added Sugars (0% DV); Protein 16g; Vitamin D 0% DV; Calcium 15% DV; Iron 30% DV; Potassium 25% DV; Vitamin K 190% DV; Copper 70% DV; Manganese 50% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/moong-dal-split-mung-beans-and-spinach/
© 2023 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796