Saturday, April 24, 2010

Kidney Bean and Whole Mung Dal (Bean Stew)

It seems that I just cannot get enough Mung beans these days! When I made this stew/dal it got rave reviews from everyone. What's not to like - the wholesome beans packed with protein, vitamins and minerals are as tasty as they are nutritious. Whether you make it spicy or mild, it is sure to be a winner. Serve it over plain rice, jeera rice, pulav or with Indian flat breads and chopped salad. Delish!

Cook the beans in a pressure cooker to shorten the cooking time or use the quick-soak method: bring the beans to a boil, cover and set aside for 2 hours to soak. Proceed to cook the beans until soft after soaking is complete.


1 cup whole Mung Beans
1/4 cup Kidney Beans
1 Tbsp Oil
1/2 tsp whole Cumin seeds
1 Tbsp grated fresh Ginger
1 hot green chili, cored and minced
1/2 tsp Turmeric
1 Tbsp each Ground Cumin and Coriander
1/2 tsp ground Red Chili (cayenne)
1 tsp Sea Salt or to taste
1/2 cup loosely packed Coriander leaves, finely chopped
Lime/lemon wedges for garnish


Sort, wash and drain the beans. Combine and cook with fresh water to cover until soft. This step can be done up to one or two days ahead.

Heat the oil in a large pot and add the cumin seeds; when they brown slightly, add the ginger and green chili and cook until fragrant - a minute or two.

Add all the spices and stir well.

Pour the cooked beans along with their cooking liquid and bring to a boil.

Lower the heat and simmer gently for 30 minutes stirring occasionally and adding hot water if necessary to adjust the consistency. The dal should be thick and creamy.

Turn off the heat and allow to rest for about 15 minutes.

Stir in the coriander leaves and serve hot. Pass the lime/lemon wedges to squeeze over the dal as desired. Enjoy!

This dal freezes well if you have more than what you need for a meal.

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