Mung Bean Dahl with Spinach

Name: Mung Bean Dahl with Spinach
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 6 servings
Cuisine: Indian
Ingredients: 1 cup mung beans (rinsed and drained); 4 cups water; 1 tbsp vegetable oil; 1 medium onion (finely chopped); 2 cloves garlic (minced); 1 inch ginger (grated); 1 tsp cumin seeds; 1 tsp coriander powder; 1/2 tsp turmeric powder; 1 tsp red chili powder (adjust to taste); 2 cups fresh spinach (roughly chopped); 1 tsp salt (or to taste)

60 min 6 servings Easy

All Recipes

A hearty and nutritious mung bean dahl with spinach, perfect for a comforting meal.

Prep

15 min

Cook

45 min

Total

60 min

Servings

Difficulty

Easy

Mung bean dahl with spinach is a classic dish that combines the earthy richness of mung beans with the vibrant freshness of spinach. This comforting meal is perfect for those seeking a nutritious and satisfying dish. Mung beans are a staple in Indian cuisine, known for their high protein content and ease of cooking. Paired with spinach, this dahl is not only delicious but also packed with essential vitamins and minerals. This version of mung bean dahl is perfect for both seasoned cooks and beginners. It's straightforward to prepare, requiring minimal ingredients, yet delivering maximum flavour.

Instructions

Prepare the mung beans

Rinse the mung beans thoroughly under cold running water until the water runs clear. Drain and set aside.

Pro tip: This helps remove any debris and reduces cooking time.

Cook the mung beans

In a large pot, combine the mung beans and water. Bring to a boil over medium-high heat, then reduce to a simmer. Cook for 25-30 minutes, or until the beans are tender.

Pro tip: Stir occasionally to prevent sticking.

Sauté the aromatics

In a separate pan, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Pro tip: Ensure the onion does not brown; lower the heat if necessary.

Add garlic and ginger

Add the minced garlic and grated ginger to the onions. Cook for an additional 2 minutes, stirring constantly.

Pro tip: This enhances the flavours and aromas.

Incorporate spices

Stir in the cumin seeds, coriander powder, turmeric, and red chili powder. Cook for 1 minute until fragrant.

Pro tip: Toasting the spices releases their essential oils.

Combine and simmer

Add the sautéed onion mixture to the pot with the cooked mung beans. Stir in the chopped spinach and salt. Simmer for 10 minutes, allowing the flavours to meld.

Pro tip: The spinach will wilt and integrate into the dahl.

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Tips & Tricks

Rinse mung beans thoroughly to remove any debris.
Adjust the spice level by varying the amount of chili powder.
Use fresh spinach for the best flavour and texture.

Frequently Asked Questions

What is mung bean dahl with spinach?

Mung bean dahl with spinach is an Indian dish made from mung beans, spinach, and spices, resulting in a hearty and nutritious meal.

How many calories are in mung bean dahl with spinach?

A single serving of mung bean dahl with spinach contains approximately 210 calories.

Can I freeze mung bean dahl with spinach?

Yes, mung bean dahl with spinach can be frozen for up to a month. Ensure it is stored in an airtight container.

How long does it take to cook mung bean dahl with spinach?

The total time to cook mung bean dahl with spinach is approximately 60 minutes, including preparation.

Is mung bean dahl with spinach vegetarian?

Yes, mung bean dahl with spinach is a vegetarian and vegan-friendly dish.

Serving Suggestions

Serve this mung bean dahl with spinach over a bed of steamed basmati rice or alongside warm naan bread for a complete meal. For a burst of freshness, top with a squeeze of lemon juice and a sprinkle of fresh cilantro. Make-ahead tip: This dahl can be prepared in advance and stored in the refrigerator for up to three days. It also freezes well for up to a month, making it a convenient option for meal prep.