Moong Dal

• 分量: 4 servings
• 調理時間: 30 minutes
• 総時間: 2 hours 45 minutes

材料

1 cup whole dried mung beans (7 ounces; 200g); see notes

手順

Place mung beans in a large bowl and cover by 2 inches cool water. Using your hands, vigorously swish mung beans until water turns cloudy, taking care to remove any stones or grit, about 30 seconds. Using a fine-mesh strainer, drain mung beans, discarding cloudy water. Repeat until water runs clear, 3 or 4 more times. Return mung beans to a bowl and add enough cool water to cover by 3 inches; soak at room temperature at least 2 hours and up to 12.

Using a fine-mesh strainer, drain mung beans. In a medium pot or Dutch oven, combine mung beans, 6 cups (1.4L) water, ground turmeric, and salt. Bring to a boil over high heat. Reduce heat to medium and simmer until beans have cracked open slightly, about 30 minutes. (They should not be mushy.)

For the Masala: In a medium saucepan heat oil over medium heat until shimmering. Add asafoetida, cumin seeds, and mustard seeds. Cook, allowing the seeds to sizzle and pop, about 10 seconds, then add ginger and garlic. Cook, stirring frequently, until fragrant, 1 minute. Add green chile and onion and cook, stirring frequently, until translucent and beginning to soften, 3 to 4 minutes. Add coriander and chile powder, and cook, stirring frequently, until fragrant, 1 to 2 minutes. Add tomatoes and cook until softened and broken down, 3 to 4 minutes.

Transfer masala to cooked mung beans and stir to combine. Bring to a simmer and season to taste with salt and lime juice as needed. Remove from heat, then stir in cilantro and 1 tablespoon ghee. Serve immediately with white rice, roti, or as an accompaniment to any Indian meal.

栄養

• カロリー: 412 kcal
• 脂肪総量: 15 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 0 g
• コレステロール: 14 mg
• ナトリウム: 990 mg
• 炭水化物総量: 57 g
• 食物繊維: 12 g
• 糖質総量: 7 g
• タンパク質: 16 g