Time for some vegan Indian food!
Indian food is easily in my personal top 5 of favorite cuisine. It is extremely diverse, flavourful and vegan-friendly.
I have been thinking to learn more about Indian cuisine for quite some time, so after finding this mung dal recipe I decided to give it a go, lowering the fat to fit my macros.
Compared to the original recipe, I reduced the fat, using less oil, and increased the quantity of herbs and spices, and the result is an incredible dinner with 67% carbs, 22% proteins and 7% fat. The fat is actually quite low, but it works for me since today I had an avocado and a lot of nuts and seeds. Feel free to increase the oil if you need more fat and calories. Here the nutritional facts for the whole recipe (it should be 3/4 servings but I had it all!)
|Indian Mung Dal|
When the price is missing, it means I already had at home the ingredient
- 1/2 cup of mung beans (0.7$ for 1kg. I don’t usually soak them but it would reduce the cooking time)
- 1 bay leaf
- 1 tsp of cumin powder or seeds
- 1 medium onion
- 1 large tomato (1$ for 1/2kg)
- 1 tsp of grated ginger
- 4 garlic cloves
- 1/2 tsp of turmeric powder
- 1/2 tsp of red chili powder
- 1/2 tsp of coriander powder or seeds
- 1/2 tsp of garam masala powder
- 1 or 2 fresh green chilies
- 3 cups water
- Coriander leaves to taste
- Salt to taste
- 1 tbsp of oil (I suggest olive oil for taste but I used coconut oil since I had no more olive oil)
- 1/2 tsp of cumin seeds or powder
- A pinch of asafoetida or garlic powder
- 1/2 tsp of red chili powder
- 1/2 tbsp of coriander seeds
- Soak the mung beans for at least one hour. The more you soak them, the shorter the cooking time.
- Chop onion, tomato and green chilies.
- In a mortar prepare a paste with the garlic cloves and the grated ginger. You can use a food processor, too.
- Grease a pot with some cooking spray (or 1 tbsp of oil if you don’t count calories) and add the bay leaf and the cumin seed. Stir until the seeds pop. I also added the coriander in this phase because I am using seeds. If you use coriander powder, you can add it later.
- Add the chopped onions to the pot and stir until golden brown.
- Add the ginger-garlic paste and stir for 3-4 minutes or until the raw aroma goes away.
- Add chopped tomatoes, turmeric powder, chili powder, coriander powder and masala powder.
- Stir until the tomato is soften and pulpy.
- Drain the mung beans and add them to the pot.
- Stir well and add the water and salt.
- Cover with a lid and let it simmer for at least 45-60 minutes or until the beans are soft and creamy. You can add more water if needed.
- Prepare the tempering by heating a tsp of oil with cumin and coriander seeds.
- When the seeds splutter, turn off the stove and add the garlic and chili powder. Stir well and add the tempering to the dal.
- Top the dal with some chopped coriander leaves.
This indian mung dal is heavenly and I had the WHOLE thing with a couple of slices of toasted wholewheat bread. It is perfect with some rice, too!