Enjoy this healthy vegetarian and vegan Indian food recipe of mung dal. Mung dal, sometimes spelled "moong dal", or Indian-flavored yellow lentils, are a traditional vegetarian Indian recipe. This easy version of mung dhal soup simmers the dal in vegetable broth, turmeric, and cayenne for a spicy and flavorful - yet simple - vegetarian Indian lentil dal dish.
Moong dal lentils are much quicker to cook than beans - and even regular lentils - when cooking from scratch since they're so tiny, and, as an added benefit, lentils are ridiculously cheap (you can usually buy them in the bulk foods section) and are a great source of protein for vegetarians and vegans. Yellow lentil dal isn't quite a full meal on its own, but it can be a light dinner when paired with steamed white rice (or another whole grain, if you prefer). You can store the leftovers in individual serving-sized containers to take into the office to heat up for lunch, paired with a small green salad instead of rice.
Worried about fat? Omit the oil and heat the onion and spices in a non-stick pan with a touch of water instead to make this recipe virtually fat-free and reduced in calories too.
This recipe is vegetarian, vegan, and gluten-free (check your ingredients to be 100% sure, particularly the vegetable broth and spices).
- In a large soup or stock pan, combine the mung dal or yellow lentils, vegetable broth, turmeric, cayenne, and salt. Bring to a slow simmer. Cover partially with a lid and allow to cook for at least 20 minutes, and up to 30-40 minutes if you prefer a smoother dal. You can add a bit more liquid if needed.
- In a separate skillet, saute the onion, cumin seeds, and clove in margarine or olive oil for just a few minutes, until onions are soft.
- Add the onions and spices to the mung dal or lentils and allow to simmer for a few more minutes, stirring well to combine. Sprinkle with a dash of black pepper and add extra salt to taste, if needed. Serve plain, as soup, or over rice.
Dal tends to thicken up a bit as it cools, so you may want to add a bit more water if you are planning on having leftovers, but there's also a bit of personal preference involved with just how thin or how thick you prefer your dal to be.
|Nutritional Guidelines (per serving)|
|Total Fat||7 g|
|Saturated Fat||1 g|
|Unsaturated Fat||5 g|
|Dietary Fiber||2 g|