Hari Moong Dal (Dal de Haricots Mungo)
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Hari Moong Dal (Dal de Haricots Mungo)

10m
Prépa
35m
Cuisson
4
Portions
Facile
Difficulté

Des haricots mungo verts entiers mijotés jusqu'à être crémeux, relevés d'un tadka grésillant au cumin, à l'ail, au gingembre et au piment.

#indian#dal#lentils#mung-beans#healthy#everyday#tadka#protein

Portions

4portions

Ingrédients

Nutrition

calories260
protein15g
carbs38g
fat7g
fiber12g

Par portion

Étapes

Cook the beans

Cook the beans

Drain the soaked beans and put them in a medium pot (about 3 quarts/3L). Add the turmeric, salt and water and simmer over medium heat for 25-30 minutes (or 4 whistles in a pressure cooker).

  • 200g mung beans
  • ½ tsp turmeric
  • 1L water
  • 1 tsp salt

✅ C'est prêt quand : beans are soft and starting to fall apart

⏱27:30
Make the spiced oil (tadka)

Make the spiced oil (tadka)

Heat the oil in a medium pan (about 10 inches/26cm) over medium heat. Add the cumin seeds and garlic and fry until the garlic turns golden, then add the ginger, onion and chilies and cook for 5 minutes until the onion softens. Stir in the tomato and chili powder and cook for 3 more minutes until the tomato breaks down.

  • 2 tbsp oil
  • 1 tsp cumin seeds
  • 4 cloves garlic
  • 1 tbsp ginger
  • 1 onion
  • 2 green chilies
  • 1 tomato
  • 1 tsp Kashmiri chili powder

✅ C'est prêt quand : tomato has softened and the oil separates slightly at the edges

⏱8:00

Mix together

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Finish

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History & Culture

The Story Behind the Dish

📍 Across India📅 Ancient🟩 IN

Mung beans are native to the Indian subcontinent and have been eaten there for thousands of years. Ayurveda, India's traditional medicine, considers mung the most digestible of all pulses.

Whole green mung dal is everyday home food across North and West India, often cooked for anyone feeling under the weather.

⭐ Why It's Famous

Cheap, filling and packed with plant protein, moong dal is the healthy heart of an Indian meal.

💡 Fun Fact

'Tadka' — sizzling spices in hot oil and pouring them over a dish — is the step that gives dal its final burst of aroma.

🟩

Across India

23.02°N, 72.57°E