Stir-Cooked Mung Dal
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Category
Main Course
Cuisine
Indian
Author:
Spice Zen
Servings
3–4
Prep Time
10 minutes
Cook Time
20 minutes
Total Time
30 Minutes
Dietary Information
Gluten-Free, Dairy-Free, Nut-Free, Soy-Free
A traditional Indian-style stir-cooked mung dal where dehulled mung lentils are cooked until tender, then tossed with vegetables, Spice Zen Chickpea Spice Blend and a finish of lemon. Lightly spiced and fresh, this dal is cooked to a soft yet separate texture, making it suitable as a side dish, a light main, or part of a larger Indian meal.
Ingredients
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1 cup Spice Zen Dehulled Mung Lentils
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2 tbsp olive oil or ghee
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1 large onion, diced
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¾ cup carrot, diced (or vegetables such as zucchini or beans)
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1 large tomato, diced or 1½ tbsp tomato purée
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1 tsp garlic, finely chopped
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1 tbsp Spice Zen Chickpea Spice Blend (adjust to taste)
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1–1¼ cups water, as needed
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1 tsp salt, or to taste
To Finish & Garnish
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½ tsp Spice Zen Garam Masala (optional)
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1-2 tsp lemon juice
Directions
Wash the mung lentils thoroughly and drain well.
Heat oil or ghee in a pan over medium heat. Add onion and garlic and cook for about 2 minutes until softened.
Add Spice Zen Chickpea Spice Blend and cook briefly until aromatic.
Add carrots or other vegetables and stir-fry for 3–4 minutes.
Add tomato purée or fresh tomato, and cook for another minute.
Add lentils, water and salt. Stir, cover and cook on low heat for about 5–6 minutes, until the lentils are tender but still hold their shape.
Remove the lid and cook uncovered for a few minutes if needed, allowing excess moisture to evaporate. The dal should be moist but not saucy.
Stir in garam masala, if using, and lemon juice. Mix gently without mashing the lentils.
Remove from heat and garnish with fresh coriander.
Remove from heat and garnish with fresh coriander.
Recipe Note
Soaking the Lentils
Soaking Mung dal before cooking is a traditional practice in many Indian kitchens. It is believed that soaking make lentils lighter and easier to digest and helps cooking with even softer texture.
Nightshade-Free Option
Omit tomato completely. Increase vegetables slightly and finish with extra lemon for balance.
Low-FODMAP Adaptation
Omit onion and garlic. Use garlic-infused oil and add a little extra ginger for aroma if desired.
These recipes are provided for general inspiration and home use. Results may vary depending on ingredients, equipment and technique. Please check ingredients for allergens and follow safe food handling practices.
