03 May 2010

NO OIL Mung Bean Dal

NO OIL Mung Bean Dal 

Finally a Healthy Indian Recipe!! 
Most Indian recipes would have called for 1/4 CUP+ of oil... adding 54g of FAT to a perfectly delicious dish is still beyond our comprehension.  Are you willing to walk 12 miles after dinner to burn that off? NOT ME:-D  I'd rather take a light stroll around my neighborhood just for fun.  Considering India is getting ready to pass China as the Top Edible Vegetable Oil Importer, we hope the message travels, that's a lot of deforestation for palm oils!  The only thing I must WARN you about in this recipe is that the Thai Chili Peppers are EXTREMELY HOT, you would be absolutely crazy to use more than 4 (de-seeded)!  I burnt my fingers tips cutting them and was in
excruciating pain for 24hrs.  I heard it's the oil that gets under you skin to irritate your nerve endings.  Cow's milk is supposedly the remedy but NO WHEY,  I iced it up and was fine.  After all that I would do it again in a heartbeat for the sake of the this amazing dal...with a glove of course. 
     1 c. of whole dry mung beans
3 c. of water
1/4 c. veggie broth
1 tsp. cumin seeds
1 tsp. turmeric
  1 tsp. ground coriander
1 tsp. ground cumin
1 med. onion, finely sliced
1 tsp. minced Ginger
1/2 tsp. cayenne
  1- 4 thai hot chilies, finely chopped
10 grape tomatoes, finely diced
1 tsp. of sea salt
freshly ground black pepper
1/4 c. Cilantro, finely chopped

Cooking Instructions:
  • Rinse mung beans, soak in water 4hrs+ or overnight, rinse again and drain
  • Heat 1/4 veggie broth in a large pot over medium heat, add the cumin seeds, stir 1min.
  • Add the ground spices, stir for about 15 sec. and then add onion, ginger and hot chillies
  • Heat mixture until onions begin to wilt then add soaked mung beans and 3c. water
  • Bring to a boil, immediately reduce the heat and simmer, partially covered until the beans are just tender, 20 - 35 minutes (add more water if necessary, keep the beans covered)
  • Add the chopped tomatoes and cilantro to the beans, along with the salt and pepper
  • Simmer for another 15 - 20 minutes, or until the beans are tender and the liquid is mostly absorbed. 
Serve with a Low Fat Naan, Roti, or Whole Grain Tortilla.


J*net said...

im scared to make this one after your injury!!

Lex said...

Its the best dal ever!!!

Gauri Radha said...

Very cool. I'm Indian, my mom actually makes quite a lot of very healthy, low-fat Indian dishes.

Anonymous said...

Thanks for the recipe! I'd had mung beans in my pantry for a couple of weeks and was looking for a new way to prepare them. I really enjoyed it. I made a small change by omitting the chilies and reducing the cayenne to 1/4 tsp, and it was still plenty spicy. Great flavor and really easy!

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