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Mung Bean Dal

Ali Segersten (author)
Mung Bean Dal

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

Calories from
  • 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
5.0 2 reviews

Ell…

Oct 17, 2022

Very easy to cook, tastes delicious, next time I would add the sweet potatoes about 10 min later or cut bigger pieces. I am wondering about the cumin seeds, do they need to be crushed first?

Nic…

Feb 24, 2022

This dish is great tasting, easy to cook, and easy to digest. Love it!