Green Mung Bean & Coconut Dal
- 15m Prep Time
- 50m Cook Time
- 1h 5mReady In
A creamy and nutritious Indian dal made with green mung beans and coconut milk, flavored with ginger, garlic, and spices. This hearty, plant-based dish is perfect for a comforting meal.
Ingredients
- 5/9 lbs green mung beans
- 6 1/3 cups water
- 2 tsp salt
- 4 tbsp vegetable oil
- 2 tsp cumin seeds
- 1 tsp mustard seeds
- 2 bay leaves
- 2 dried red chillies
- 1/2 tsp asafoetida/hing
- 5 fresh ginger peeled and finely chopped
- 3 garlic cloves finely chopped
- 1 tsp ground turmeric
- 2 tsp ground cumin
- 1 tsp sugar
- 1 can chopped tomatoes
- 1 can coconut milk
- 1 fresh coriander/cilantro leaves and stalks roughly chopped
Nutrition (per serving, estimated)
Estimated based off 14 of 17 identified ingredients (per 100 g food data, scaled by amount).
Vitamins & minerals
- Calcium: 169 mg
- Iron: 4.09 mg
- Magnesium: 61 mg
- Phosphorus: 201 mg
- Potassium: 560 mg
- Zinc: 1.61 mg
Let's Prepare
Collect
Gather these ingredients — no prep needed yet.
- 5/9 lbs green mung beans
- 6 1/3 cups water
- 2 tsp salt
- 4 tbsp vegetable oil
- 2 tsp cumin seeds
- 1 tsp mustard seeds
- 2 bay leaves
- 2 dried red chillies
- 1/2 tsp asafoetida/hing
- 1 tsp ground turmeric
- 2 tsp ground cumin
- 1 tsp sugar
- 1 can chopped tomatoes
- 1 can coconut milk
Prepare
- 5 fresh ginger, peeled and finely chopped
- 3 garlic cloves, finely chopped
- 1 fresh coriander/cilantro, leaves and stalks roughly chopped
Let's Cook
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Step 1.
Combine the green mung beans, 1.5 liters water, and 1 teaspoon salt in a large saucepan. Bring to a boil over high heat, then reduce heat to low and simmer for 30–40 minutes, until the beans are tender. Remove from heat and set aside.
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Step 2.
While the beans cook, heat 4 tablespoons vegetable oil in a large non-stick saucepan over medium heat. When hot, add 2 teaspoons cumin seeds and 1 teaspoon mustard seeds; cook until they turn dark brown, about 1 minute. Add 2 bay leaves and 2 dried red chillies, let sizzle for 10 seconds, then add ½ teaspoon asafoetida and stir for 30 seconds.
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Step 3.
Add the finely chopped ginger and garlic to the pan and cook for 2–3 minutes, until starting to soften. Stir in 1 teaspoon ground turmeric, 2 teaspoons ground cumin, 1 teaspoon sugar, and the remaining 1 teaspoon salt. Add the can of chopped tomatoes and cook for 5–6 minutes, until the mixture starts to thicken.
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Step 4.
Add the cooked mung beans (with their cooking liquid) to the pan along with the can of coconut milk and most of the chopped coriander, reserving a handful for garnish. Bring to a boil, then reduce heat to low and simmer for 6–8 minutes, until the dal reaches a runny porridge consistency.
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Step 5.
Serve the dal in bowls, garnished with the reserved chopped coriander.