1. Recipes

How to Make Mung Bean Dahl with Spinach - A Step-by-Step Guide

There's nothing more comforting than a warm bowl of dahl, and this recipe for Mung Bean Dahl with Spinach is a surefire way to satisfy your cravings. Mung beans are a staple in Indian cooking and are packed with protein, making this dish perfect for vegetarians and meat-eaters alike. The addition of spinach not only adds extra nutrients, but also a pop of vibrant green color that makes this dahl as visually appealing as it is delicious.

This recipe is perfect for a cozy night in or as...

Read more Snack recipes

Ingredients

  • 2 cups split yellow lentils (mung dahl)
  • water to cover
  • 2 tablespoons coconut oil
  • 3 teaspoons cumin seeds
  • ½ teaspoon asafoetida powder
  • 2 large tomatoes, cut into thin wedges
  • ½ cup water, or more as needed
  • 3 teaspoons ground coriander
  • 1 teaspoon Aleppo red pepper flakes
  • 1 teaspoon ground turmeric
  • 2 bunches fresh spinach, trimmed and coarsely chopped
  • 1 lemon, juiced
  • 1 teaspoon sea salt
  • 1 teaspoon garam masala

Information

  • Prep Time: 15 mins
  • Cook Time: 1 hr 15 mins
  • Total Time: 1 hr 30 mins
  • Servings: 8
  • Yield: 8 servings

  • Rinse split mung dahl beans and drain. Place in a medium-large saucepan over high heat and add enough water to cover by 1 inch. Bring to a boil, reduce heat, and cover. Simmer, splashing in more water if lentils get too dry, until softened, about 1 hour.
  • Meanwhile, heat oil in a small saucepan over medium heat. Add cumin seeds and fry until fragrant, 1 to 2 minutes. Add asafoetida and cook until browned, about 10 seconds. Stir in tomatoes and 1/2 to 1 cup water, scraping any browned bits off the bottom. Add coriander, Aleppo pepper, and turmeric. Cover and cook for 2 to 3 minutes. Stir in spinach, cover, and cook until bright green, about 5 minutes.
  • Remove lentils from heat. Drain excess water but leave 1/4 to 1/2 cup. Stir in the spinach mixture and return pan to medium-low heat. Mix in lemon juice, sea salt, and garam masala. Simmer until desired consistency is reached, 5 to 10 minutes more.

    • Nutrition

    246 cal.

    • Total Fat: 5g
    • Saturated Fat: 3g
    • Sodium: 297mg
    • Total Carbohydrate: 38g
    • Dietary Fiber: 19g
    • Total Sugars: 3g
    • Protein: 16g
    • Vitamin C: 43mg
    • Calcium: 143mg
    • Iron: 10mg
    • Potassium: 1114mg

    Categories

    Spinach recipes