Mung Bean Dahl with Spinach

4.0
(1)

You can use red lentils as well as the split and hulled mung beans.

Prep Time:
15 mins
Cook Time:
1 hr 15 mins
Total Time:
1 hr 30 mins
Servings:
8
Yield:
8 servings

Ingredients

  • 2 cups split yellow lentils (mung dahl)

  • water to cover

  • 2 tablespoons coconut oil

  • 3 teaspoons cumin seeds

  • ½ teaspoon asafoetida powder

  • 2 large tomatoes, cut into thin wedges

  • ½ cup water, or more as needed

  • 3 teaspoons ground coriander

  • 1 teaspoon Aleppo red pepper flakes

  • 1 teaspoon ground turmeric

  • 2 bunches fresh spinach, trimmed and coarsely chopped

  • 1 lemon, juiced

  • 1 teaspoon sea salt

  • 1 teaspoon garam masala

Directions

  1. Rinse split mung dahl beans and drain. Place in a medium-large saucepan over high heat and add enough water to cover by 1 inch. Bring to a boil, reduce heat, and cover. Simmer, splashing in more water if lentils get too dry, until softened, about 1 hour.

  2. Meanwhile, heat oil in a small saucepan over medium heat. Add cumin seeds and fry until fragrant, 1 to 2 minutes. Add asafoetida and cook until browned, about 10 seconds. Stir in tomatoes and 1/2 to 1 cup water, scraping any browned bits off the bottom. Add coriander, Aleppo pepper, and turmeric. Cover and cook for 2 to 3 minutes. Stir in spinach, cover, and cook until bright green, about 5 minutes.

  3. Remove lentils from heat. Drain excess water but leave 1/4 to 1/2 cup. Stir in the spinach mixture and return pan to medium-low heat. Mix in lemon juice, sea salt, and garam masala. Simmer until desired consistency is reached, 5 to 10 minutes more.

Cook's Note:

Lentils will only need 10 minutes if using a pressure cooker.

Nutrition Facts (per serving)

246 Calories
5g Fat
38g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 246
% Daily Value *
Total Fat 5g 6%
Saturated Fat 3g 16%
Sodium 297mg 13%
Total Carbohydrate 38g 14%
Dietary Fiber 19g 68%
Total Sugars 3g
Protein 16g 32%
Vitamin C 43mg 48%
Calcium 143mg 11%
Iron 10mg 54%
Potassium 1114mg 24%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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