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.


Unknown 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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