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Mung Bean Dahl

mung bean dahl

This dish has a lovely long list of fresh, wholesome ingredients which come together to create a traditional Indian dish with my personal variations!

Cooking Dahl

Dahl is typically made with a combination of lentils and other pulses, mixed together with a range of spices to enhance the flavour and the nutritional value.

When cooking dahl, you should leave it to simmer for a long time to allow the consistency to become just right. So, making this dish will generally take an hour or more.

Mung Bean Nutrition

Mung beans are one of the most nutrient dense legumes and are also remarkably low in calories. Mung beans are high in dietary fibre and a relatively small serving can quickly leave you feeling full.

They’re a great choice to include in your diet if you’re looking for a dish that’s high in protein without all that nasty cholesterol! The herbs and spices which are used also pack a healthy punch and bring a unique taste to this dish.

Mung Bean Dahl Recipe

To make enough of my dahl to feed four to six people, gather the following ingredients:

  • 200g of mung beans
  • Coconut oil for frying
  • 2 small onions, finely chopped
  • 1 tsp. cumin seeds
  • 1 tsp. black mustard seeds
  • 1 tsp. ground turmeric
  • 1/2 tsp. chilli powder
  • 2 cloves garlic, finely chopped
  • 1 inch piece of ginger, peeled and grated
  • 2 Tbsp. tomato puree
  • 1 tin x 400g chopped tomatoes
  • 1 litre veggie stock
  • Coriander, to garnish
  • Sea salt and pepper, to taste


In a large pan, over a medium to high heat, melt a tablespoon of coconut oil. Once this has melted, add the onions, garlic, ginger, and all of the spices. Saute for around five minutes or until the onion is soft. Next, add the tomato puree, tinned tomatoes, mung beans, and veggie stock.

Bring to a boil and then reduce the heat to simmer for 45 minutes. After this time, the mung beans should be soft. With a potato masher, begin to mash the mung beans so that roughly half have been mashed. You can then serve into dishes, season with salt and pepper and garnish with chopped coriander.

Love this recipe? Then check out more in my first cookbook—SUPERFOODS: The Flexible Approach to Eating More Superfoods.

This Post Has 16 Comments

  1. I love mung beans! My grandma used to sauté it with onion, garlic, tomato, and spinach. She flavored it with a bit of shrimp paste or anchovies. Loved it! I miss her cooking.

  2. I love lentils. Being Greek I can tell you that they are used a lot in greek dishes. Additionally, they are also a great source of protein, which many people do not know.

  3. This looks insane.. . Make high protein, low carb meals and am majority into my raw alternatives to classics.. Wondering if you had any good high protein light bite recipes??
    Check my page out for a look into the issues around fitness, nutrition and ways to make positive changes to your lifestyle.

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