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Eat well

Moong dhal (mung dal)

A simple dal recipe which makes a tasty budget meal.

Split mung dhal dry dhal

Meal type: Main meal

Serves: 4

Preparation time: 15 minutes

Cooking time: 35 minutes

  1. Rinse and drain dal. Place dal in large bowl, cover with cold water and leave to soak for 2 hours. Rinse and drain thoroughly.
  2. Heat oil in large non-stick pan, add dried red chilli, mustard and fenugreek seeds, cinnamon sticks, whole cloves, asafoetida and onion and sauté until onions are lightly browned. Add ginger and sauté for 1 minute.
  3. Add soaked dal, apple and tomatoes and mix well. Add ground spices, crushed chillies or chilli powder and water and mix well. Bring to boil, then reduce heat, cover and simmer for 15-30 minutes, until tender (add more water if it seems to be getting too dry).
  4. Stir in chopped coriander. Serve with warm naan bread or chapatis and cooked vegetables.

Nutritional Information

Each Portion Contains:

Energy 1033kJ 246kcal 12%
Carbs 31.5g -
Fat 5.8g Low 8%
Saturates 0.6g Low 3%
Sugar 7.4g Low 8%
Salt 0g Low 0%

% = an adult's reference intake

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Ingredients

225g (8oz) split mung or moong dhal (or yellow split peas if you prefer)

2 teaspoons rapeseed oil

1 whole dried red chilli

1 teaspoon each of mustard seeds and fenugreek seeds

3 x 2.5cm (1in) cinnamon sticks

4 whole cloves

1/2 teaspoon asafoetida

1 small onion, chopped

1 teaspoon grated fresh root ginger

1 large cooking apple, peeled, cored and chopped

2 tomatoes, skinned and chopped

1 teaspoon each of ground coriander and ground cumin

1 teaspoon garam masala

1/2 teaspoon ground turmeric

1/2 teaspoon crushed dried red chillies or chilli powder

50ml (2fl oz) water

2 tablespoons chopped fresh coriander

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