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Mung Daal

Delicious, Warming, Comforting, Nourishing and Nutritious Mung Daal is our go to Autumn/Winter meal. A classic Daal recipe using Mung Beans.

This is a very healthy soup that is thick, creamy and flavourful. 

Course Dinner, Lunch
Cuisine Indian
Keyword Daal, Dal, Green Moong, Indian Daal, Moong Bean, Mung Bean, Mung Daal, Mung Dal
Prep Time 1 hour
Cook Time 1 hour
Total Time 1 hour
Servings 6
Calories 151 kcal
Author Safira

Ingredients

  • 2 cups Green Moong Beans Soaked for 1 hour
  • 2 tbsp Oil
  • 1 tbsp Ghee
  • 2 large Onions Diced
  • 6 cloves Garlic Crushed
  • 2 inches Ginger Crushed
  • 2 Green Chillies Chopped Finely
  • 375 ml Plum Tomatoes Pureed
  • 1/2 tsp Turmeric Powder
  • 1 - 2 tsp Salt Add 1 tsp and add extra after tasting at the end if needed
  • 1 tsp Red Chilli or Kashmiri Chilli Powder
  • 1.5 tsp Cumin Powder
  • 2 tsp Coriander Powder
  • 1 tbsp Madras Curry Powder Or any Curry Powder, Optional
  • 1 tsp Garam Masala Powder
  • 100 g Yoghurt Natural Plain

Tempering

  • 2 tbsp Ghee
  • 1 tbsp Cumin Seeds
  • 2 Dry Red Chillies
  • 6 cloves Garlic Finely Sliced
  • Small Handful Fresh Curry Leaves

Instructions

  1. Rinse the beans until the water runs clear. Soak them in water for an hour. Discard the water and add the beans to a pan with 6 cups of boiling water. Once it comes to a boil, turn the heat to low and cover the pan. Simmer for 30 - 45 minutes. (Check every ten minutes and add more water if necessary).

  2. In a separate pan, heat the oil and ghee over medium/high heat. Add the onions and allow to cook until golden brown. Around 10 minutes.

  3. Add the garlic, ginger and chopped green chilli and saute for a further 2 minutes.

  4. Pour in the Tomatoes and mix well. Simmer on low until the tomato and oil seperate. Around 10 minutes.

  5. Stir in the turmeric, salt, red chilli, coriander and cumin powders. Cook for 4 - 5 minutes over a low heat.

  6. Add the Curry Powder and Garam Masala Powder and simmer for 2 minutes.

Tempering and Completion

  1. Meanwhile, heat the ghee for tempering in a pan.

  2. Add all the spices and simmer on medium low until they begin to crackle and colour. Keep a close eye on the garlic. Remove from the heat.

  3. Add the yoghurt to a small bowl and whisk well. Stir in the tempered spices.

  4. Ladle (2 ladles at least) some of the Mung Daal into the yoghurt and mix well. Pour the wholw bowl into the Daal whilst mixing it into the Daal with a large spoon.

  5. Simmer for a couple of minutes then remove from the heat and ladle into bowls.

Recipe Notes

Because this is a simple dish, there are a few steps that take it from average to divine. These are:

  • Making sure that the flavour layers are cooked out properly so that the ingredients natural flavour is released as they should be. The onions should be cooked for at least 10 minutes as should the tomatoes.
  • Taste your tomato. Many companies add a lot of citric acid to tomato tins/cartons. This can make the Daal extra sour. If they are sour, add a pinch of sugar in with the tomato.
  • Use fresh curry leaves if possible. There is nothing that they can be replaced with.
  • Yoghurt and tempering - After adding the tempered spices to the yoghurt, you then need to add the yoghurt to the Daal. As the yoghurt is so cold and the Daal so hot, the Daal can split and you will see loads of little dots of yoghurt in the Daal. If you instead add a couple of large spoons of the Daal into the yoghurt mix before stirring the whole bowl back back into the Daal, this won't happen.
  • Soaking the Mung Beans - Doing so just makes the cooking of the Mung Beans quicker and aids in digestion.
Nutrition Facts
Mung Daal
Amount Per Serving
Calories 151 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 4g25%
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 15mg5%
Sodium 1230mg53%
Potassium 320mg9%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 5g6%
Protein 2g4%
Vitamin A 558IU11%
Vitamin C 16mg19%
Calcium 69mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.