Moong Dal

• 份量: 4 servings
• 准备时间: 30 minutes
• 总时间: 2 hours 45 minutes

配料

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

步骤

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.

营养

• 卡路里: 412 kcal
• 总脂肪: 15 g
• 饱和脂肪: 4 g
• 不饱和脂肪: 0 g
• 胆固醇: 14 mg
• 钠: 990 mg
• 总碳水化合物: 57 g
• 膳食纤维: 12 g
• 总糖: 7 g
• 蛋白质: 16 g