Ingredients and Weight:
- 2 cups (320g) dried mung beans, picked over and rinsed
- 1 tbsp (15ml) olive oil
- 1 medium onion (120g), chopped
- 3 cloves garlic (5g), minced
- 1 tbsp (15ml) grated fresh ginger
- 1 tsp (5g) ground cumin
- 1 tsp (5g) ground coriander
- 1 tsp (5g) turmeric powder
- 1/2 tsp (2.5g) cayenne pepper (optional)
- 1 (15oz/425g) can diced tomatoes, with juice
- 4 cups (1 liter) vegetable broth
- 1 bunch (100g) fresh spinach, chopped
- Salt and freshly ground black pepper to taste
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Difficulty Level: 2/5
Preparation Method Steps:
- In a large pot or Dutch oven, heat the olive oil over medium heat.
- Add the onion and sauté until softened, about 5 minutes.
- Stir in the garlic, ginger, cumin, coriander, turmeric, and cayenne pepper (if using). Cook for 1 minute, until fragrant.
- Add the tomatoes and cook for 5 minutes, until slightly thickened.
- Stir in the mung beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 30 minutes, or until the mung beans are tender.
- Stir in the spinach and cook until wilted, about 2 minutes.
- Season with salt and pepper to taste.
Nutritional Information:
Per serving for 8 people:
- Calories: 250
- Fat: 9g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 120mg
- Carbohydrates: 36g
- Fiber: 11g
- Sugar: 9g
- Protein: 13g
Dish Characteristics:
- Savory and flavorful
- Creamy and comforting
- Healthy and nutritious
- Balanced combination of spices and vegetables
- Suitable for vegan and gluten-free diets
User Comments:
- "Absolutely delicious! The flavors are so rich and satisfying."
- "I love the creamy texture and the vibrant green color from the spinach."
- "This dahl is a perfect balance of spices and heat. It's not too spicy but has just enough kick."
- "I serve this with basmati rice and a side of naan bread. It's a perfect meal."
- "I've made this dish several times and it's always a hit with my guests."
Special Precautions and Tips:
- To make a vegan version, replace the olive oil with coconut oil and vegetable broth with coconut milk.
- For a spicier version, add more cayenne pepper or a chopped jalapeño to the dish.
- To make ahead of time, cook the dahl as directed and let cool completely. Store in an airtight container in the refrigerator for up to 3 days. Reheat over medium heat until warmed through.
