📝 About This Recipe
This comforting Mung Bean Dal is a cornerstone of Ayurvedic cooking, celebrated for being incredibly easy to digest and naturally gluten-free. We use split yellow mung beans (Moong Dal) which break down into a creamy, velvety consistency, brightened by earthy turmeric and fresh ginger. The magic lies in the 'Tadka'—a final flourish of aromatic spices sizzled in ghee that transforms the humble legume into a fragrant, soul-warming masterpiece.
🥗 Ingredients
The Dal Base
- 1 cup Split Yellow Mung Beans (Moong Dal) (rinsed thoroughly until water runs clear)
- 4 cups Water (filtered)
- 1/2 teaspoon Turmeric Powder (for vibrant color and anti-inflammatory benefits)
- 1 inch piece Fresh Ginger (peeled and finely grated)
- 1 teaspoon Sea Salt (adjust to taste)
The Aromatics (Tadka)
- 2 tablespoons Ghee or Coconut Oil (use coconut oil for a vegan option)
- 1 teaspoon Cumin Seeds (whole)
- 1/2 teaspoon Brown Mustard Seeds (should pop when hot)
- 1 pinch Asafoetida (Hing) (ensure it is a gluten-free brand or omit)
- 2 pieces Dried Red Chilies (kept whole for mild heat)
- 3 cloves Garlic (thinly sliced)
- 1/2 small Red Onion (finely diced)
- 1 medium Tomato (finely chopped)
Fresh Finishes
- 1/2 lemon Lemon Juice (freshly squeezed)
- 1/4 cup Fresh Cilantro (chopped)
- 1/4 teaspoon Garam Masala (sprinkled at the very end)
👨🍳 Instructions
-
1
Place the split mung beans in a fine-mesh strainer and rinse under cold running water, swirling with your fingers until the water is no longer cloudy.
-
2
In a heavy-bottomed pot, combine the rinsed mung beans, 4 cups of water, turmeric, and grated ginger.
-
3
Bring the mixture to a boil over medium-high heat. You may see some white foam rise to the top; skim this off with a spoon and discard.
-
4
Reduce the heat to low, cover the pot partially with a lid, and simmer for 25-30 minutes. The beans should be completely soft and starting to break down.
-
5
While the dal cooks, prepare your tempering (Tadka). In a small frying pan or 'tadka pan', heat the ghee or oil over medium heat.
-
6
Add the mustard seeds. Once they begin to pop and dance, add the cumin seeds and dried red chilies. Sizzle for 30 seconds until fragrant.
-
7
Stir in the pinch of hing (if using) followed immediately by the diced onions. Sauté for 5-6 minutes until the onions are golden brown.
-
8
Add the sliced garlic to the onions and cook for another 1-2 minutes until the garlic is aromatic but not burnt.
-
9
Add the chopped tomatoes to the tempering pan. Cook for 3-4 minutes until the tomatoes soften and release their juices.
-
10
Check your dal pot. If it's too thick, whisk in a little more hot water to reach your desired consistency. Stir in the salt.
-
11
Carefully pour the hot aromatic spice mixture (the Tadka) into the pot of cooked dal. It will sizzle beautifully—this is where the flavor locks in!
-
12
Stir well, cover, and let the flavors mingle over very low heat for 2-3 minutes.
-
13
Turn off the heat. Stir in the fresh lemon juice and the garam masala.
-
14
Garnish generously with fresh cilantro and serve hot.
💡 Chef's Tips
For the best texture, don't rush the simmering; the mung beans should be mushy and naturally thicken the broth. If you are strictly gluten-free, ensure your Asafoetida (Hing) is not processed with wheat flour, as many commercial brands are. To add extra greens, stir in a handful of baby spinach or kale during the last 2 minutes of cooking. If you prefer a smoky flavor, you can briefly roast the dry mung beans in the pot for 2 minutes before adding water. Always add salt at the end of cooking the legumes; adding it too early can sometimes result in tougher beans.
🍽️ Serving Suggestions
Serve alongside steamed Basmati rice or wild rice for a complete protein meal. Pair with a side of gluten-free flatbread or papadums for a satisfying crunch. Add a dollop of Greek yogurt or coconut milk on top for extra creaminess. A side of quick-pickled red onions or Indian mango pickle adds a lovely acidic contrast. Enjoy as a thick soup on its own for a light, detoxifying dinner.