This recipe is very quick to prepare and requires few ingredients. Mung beans don’t require any soaking so you can easily get dinner on the table with little thought beforehand. This recipe is very versatile. Add different vegetables towards the end of cooking, such as, chopped zucchini, chopped tomatoes, diced hot peppers, fresh or frozen peas, chopped cauliflower, or whatever you have on hand that needs to be used up! Serve this nutritious and easy to digest dal over cooked long grain brown rice.
Ingredients
4 tablespoons
extra virgin olive oil
(or coconut oil)
2 tablespoons
finely chopped
fresh ginger
1 tablespoons
cumin seeds
2 teaspoons
turmeric powder
1 large
onions
diced
2 cups
mung beans
8 cups
water
1 large
yams
peeled and diced
½ cups
chopped
cilantro
3 teaspoons
Herbamare
(or sea salt)
Nutrition Facts
Per serving Recipe serves 6
- Protein 21%
- Net carbs 51%
- Fat 28%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 370kcal
- Protein
- 17.5g
- Total Carbohydrates
- 54.7g
- Dietary Fiber
- 13.2g
- Net Carbs
- 41.5g
- Total Sugars
- 5.9g
- Sucrose
- 0.27g
- Glucose
- 0.5g
- Fructose
- 0.33g
- Total Fat
- 10.1g
- Saturated Fat
- 1.5g
- Monounsaturated Fat
- 6.8g
- Polyunsaturated Fat
- 1.3g
- Sodium
- 746mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 10.4mg
- Thiamin (B1)
- 0.48mg
- Riboflavin (B2)
- 0.18mg
- Niacin (B3)
- 1.8mg
- Pantothenic Acid (B5)
- 1.5mg
- Vitamin B6
- 0.38mg
- Folate (B9)
- 444µg
- Choline
- 75.1mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 1.9mg
- Vitamin K1 (Phylloquinone)
- 16.1µg
Minerals
Minerals
- Calcium
- 133mg
- Iron
- 6.2mg
- Magnesium
- 152mg
- Phosphorus
- 285mg
- Potassium
- 1174mg
- Zinc
- 2.1mg
- Copper
- 0.76mg
- Manganese
- 1.1mg
- Selenium
- 6.1µg
- Fluoride
- 0.28µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.49g
- Isoleucine
- 0.72g
- Leucine
- 1.3g
- Lysine
- 1.2g
- Methionine
- 0.21g
- Phenylalanine
- 1g
- Threonine
- 0.56g
- Tryptophan
- 0.19g
- Valine
- 0.89g
Non-Essential Amino Acids
- Alanine
- 0.75g
- Arginine
- 1.2g
- Aspartic Acid
- 2g
- Cystine
- 0.15g
- Glutamic Acid
- 3.1g
- Glycine
- 0.68g
- Proline
- 0.78g
- Serine
- 0.85g
- Tyrosine
- 0.51g
Fatty Acids
Medium-Chain Fatty Acids (MCFAs)
- Capric Acid (10:0)
- 0.01g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 6.7g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.09g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 1.2g
Other
Carotenoids
- Alpha-Carotene
- 0.41µg
- Beta-Carotene
- 122µg
- Beta-Cryptoxanthin
- 2.3µg
- Lutein + Zeaxanthin
- 15.3µg
Plant Sterols (Phytosterols)
- Phytosterols
- 43.3mg
- Beta-Sitosterol
- 0.03mg
Other Compounds
- Betaine
- 0.13mg