Organic Yellow Mung Dal Recipe

by Palvesh Patel last updated -

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Organic yellow mung or yellow split dal is made from whole mung lentils that have been hulled and split. It has a mild flavor, doesn’t require long pre-soaking, cooks quickly, and is easy to digest. It is high in dietary fiber and an excellent source of protein. Organic Spinach is an excellent source of iron and other vitamins and minerals such as vitamin K, vitamin A, vitamin C, and folate, and it is a good source of manganese, magnesium, iron and vitamin B2. This recipe is vegan, vegetarian and gluten free and uses organic ingredients grown without the use of chemical pesticides and fertilizers, grown to approved organic certified standards.

Organic Yellow Mung Dal Recipe

Enjoy this perfectly balanced organic vegan and gluten free, healthy dish, made with flavorful organic Indian spices
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Servings: 4 people

Ingredients

  • 1 cup yellow mung dal (also known yellow split dal)
  • 2 tbsp organic unrefined Sunflower oil
  • 1 whole dried Kashmiri chili (this is the spiciest version of chili, if you wish to tone it down, you can either use red chilli powder or use green chillis)
  • 1 small stick cinnamon
  • 3 whole cloves
  • 1 tsp organic black mustard seeds
  • 1 tsp organic cumin
  • 1/4 tsp asafoetida
  • 6-8 curry leaves (optional)
  • 2 tsp organic grated garlic (3-4 cloves)
  • 1 1/2 tsp organic grated ginger (1 inch)
  • 3/4 tsp organic turmeric
  • 1/4 tsp organic ground black pepper
  • 3 tsp organic coriander and jeera powder
  • 1/4 tsp organic Kashmiri chili powder (avoid if you don't want it too spicy)
  • 1/2 tsp organic red chili powder
  • organic garam masala (optional)
  • 2 tsp Himalayan pink salt or sea salt
  • 250 gms Fresh organic spinach washed and chopped
  • 2 tbsp Fresh coriander chopped

Instructions

  • Soak the yellow mung dal for 1-2hrs. Wash a few times and then drain.
  • In a pan, add the oil. Heat on a medium/high heat, add the whole Kashmiri chili, cinnamon stick, and cloves. Then add the mustard seeds. When they start to crackle, add the cumin, followed by the asafoetida, and the curry leaves. Turn the heat down little.
  • Add the grated garlic and ginger, stir. Then add the washed dhal and 1 cup water, followed by turmeric, black pepper, coriander and jeera powder, Kashmiri chili powder, chili powder, garam masala, salt. Stir it well.
  • Thereafter, cook on medium heat with the lid on for 15-20 minutes.
  • Meanwhile, wash the spinach and chop it into fine pieces.
  • Check the dal (lentils) and when soft between the fingers, add the spinach. Stir and check the seasoning. Add more salt if required.
  • Thereafter, cook for 5 mins on low heat until the spinach is cooked. Ensure that you do not overcook the spinach.
  • Eventually, add the fresh coriander and serve the dish either with rice or rotis (Indian bread).
    Delicious vegan, gluten free, organic yellow mung dal ready to be served!

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About the Author

Palvesh Patel is a health and nutrition enthusiast who set up Wholesome Fine Foods, in 1996, that imports and distributes health and fine Food products in the United Kingdom. In the last few years, he has specialized in a range of Organic foods, certified by EU and USDA standards.

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