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This comforting mung bean daal soup is full of goodness and flavor.
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One needs a break doesnt one.. after some eureka moments as posted day before(the glutenfree steamed Naan flat bread and the regular Naan bread ).:).. so here I am after a day’s break with some comfort food. Indian Daal.
Most dal soups and curries/gravies are naturally glutenfree and generally vegan if not cooked in butter or cream. Daals are an everyday staple in my house and most days I forget to take pictures. I started adding Kale and chard to the Daals lately, amps up the nutrition and tastes great too! Check out all my Daal posts here.
There are several different lentils and beans, whole or split, which we cook one type at a time or in combinations of 2-3-4 or 5.. My dad’s favorite is the paanch rangi daal(5 color daal, with 5 lentil/beans).
The basic Tadka/Tempering is similar for all daals with variations in the spices used(basic: oil, spices, chili, ginger, garlic, onion, tomato) The same Daal/lentil/beans can pick up a completely different taste with different spices. Here are some changes you can make to the tempering.
-Fennel (Saunf) and Nigella (kalonji)seeds compliment each other, esp with split lentils
-Mustard and cumin seeds, or mustard and coriander seeds
-Cumin and carom(Ajwain) seeds,
-add a bay leaf and/or add cloves(Laung)
-add garam masala
-add only garlic or only ginger
-burn the garlic till it is crisp brown
-skip onions/shallots or skip tomato
-add fried onion or fried shallots or fry some fresh cilantro with the spices
There are also regional preferences, like some regions in india prefer mustard seeds in all Tadkas while my mom cannot live without some cumin. I like fennel seeds with whole lentils,(red and mung bean). and coriander, nigella and mustard in yellow lentils.
You dont need all the spices. you can use just garam masala in the tadka. Add some garam masala to hot oil, add onion and then tomato and cooked lentils!
Curry powder is a modified version of garam masala with added spices that make it not so authentic. Keep an eye out for my mom’s home made garam masala which I have to remember to get from her today!
Whole Red lentil and Mung bean Daal stew with shallots and tomatoes.(Sabut Masoor aur Mung)
This comforting mung bean daal soup is full of goodness and flavor
Ingredients
- 1/2 cup whole red lentils/brown lentils, masoor
- 1/2 cup whole mung beans, green gram
- 1 teaspoon salt or to taste
- 3 cups of water, less for thicker stew
Tempering/Tadka:
- 1 teaspoon oil
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin or fennel seeds
- 1 teaspoon coriander powder
- 1 bay leaf
- 1 Serrano chili pepper
- 5 cloves garlic chopped
- 1/2 inch ginger chopped
- 6-8 curry leaves
- 1/8 teaspoon asafetida hing
- 5-6 shallots chopped
- 1 medium tomato chopped
- 1/2 teaspoon turmeric powder
- chopped cilantro for garnish.
Instructions
- Soak the lentils and beans for atleast 2 hours to overnight. Drain the water and keep ready.
- In a pressure cooker, add the oil and heat at medium.
- When the oil is hot, add mustard and cumin/fennel seeds and cover(the seeds will sputter out of the cooker).
- Add in the curry leaves, asafetida(hing), coriander powder and green chili. Mix for a few seconds.
- Add the ginger, garlic and shallots and cook for 2 minutes until shallots turn golden.
- Add in the chopped tomato and turmeric powder and mix well. Cook for 3-4 minutes until tomato is mushy. This is the Tadka.
- Add the drained and washed lentils+beans, water and salt and pressure cook on medium heat for 3-4 whistles. (20 minutes at with the pressure regulator at high pressure)
- Let the pressure release by itself before opening. Serve hot topped with fresh cilantro.
- To refresh the daal, add a fresh tadka/tempering. heat oil, add mustard and cumin seeds and some red pepper flakes and pour over the daal.
- You can also pressure cook or slow cook the lentils till done and keep, and then add the tempering/tadka to it before serving, simmer for 10 minutes and serve.
- To cook in a pan, use a deep pan with a lid and cook covered on medium heat for 15 minutes then low heat for 30 minutes or more until both the beans are tender.
- Serve hot with Indian flat breads like Roti, Paratha , Naan, or with Rice or pilafs.
Notes
Nutritional values are based on one serving
Nutrition
Calories: 435kcal, Carbohydrates: 76g, Protein: 27g, Fat: 3g, Sodium: 188mg, Potassium: 1459mg, Fiber: 25g, Sugar: 11g, Vitamin A: 715IU, Vitamin C: 81.6mg, Calcium: 160mg, Iron: 8.5mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Did you make this recipe? Rate and comment below!
This Daal is headed to Slightly Indulgent Tuesday, Hearth and soul blog, Ricki’s Wellness weekend and Glutenfree Wednesday
Can you use split mung beans in this recipe instead of whole?
Yes, reduce the cooking time by 5 mins
Yumm! Awesome, so glad to have found you. About how much stew does this recipe end up making?
Thanks!
serves 4
Where do the mung beans come into play in the recipe? Do you treat them as the lentils?
yes both together. changed the instructions to read lentils+ beans.
Very delicious!! Love your blog 🙂
Do vote for your favourite recipes in the Gimme GREEN entries!
Chef Al dente On going event: Gimme GREEN!
This looks wonderful! It’s got so many wholesome ingredients and it sounds so spicy and comforting. Thank you for sharing it with the Hearth and Soul hop. I’ve chosen it as one of my highlights this week, and linked to it from my Hearth and Soul post.
Hannah, daal is much more comfort food for me than dessert..i’d rather go a month without dessert.. shock and awe:))
Thanks Deeps!
thanks Alea!
Your soup looks wonderful – hearty and delicious! Thank you for sharing this recipe with the Hearth and Soul Hop.
true, nothing like a bowl of dal after a hectic day 🙂 beautiful click
And this is the type of post that reminds me I should eat dessert all the time…