This is a truly delicious and nutritious mung bean dal recipe. It has bags of plant nutrients from the mung beans, sweet potato, courgette, tomatoes, herbs and spices.
The thing that makes the difference to the taste of this is the zesty, sweet squeeze of the lime at the end. If I had to describe this recipe in one word it would be juicy!
This mung bean dal works well for lunches or dinners – just vary the sides to suit. Perhaps cauliflower rice if you want something lighter for a lunch time and naan or rice for a dinner.
I make a big batch of this and then re-heat it through the week.
Mung bean dal nutritional content
This mung bean dal with sweet potato and lime recipe contains no less than 11 plant products – your gut microbes will love you for this one. That’s a lot of nutrients!
It comes out as a very generous portion size. Depending on what sides you are using, you could probably make this recipe stretch to 6 portions.
Based on 4 generous portions it comes out at 214 cals, 27.3g carbs, 8.9g fat, 6.3g dietary fibre and 7.2g protein.
This mung bean dal recipe is really high in vitamin A with 146.8% of your recommended daily dosage. It also has 50% of your vitamin C, 21% of your iron, 9.5% of your calcium and 960mg of potassium.
It has 138mg of sodium so if you are concerned about that then use a reduced salt stock.
If you don’t have mung beans handy then this recipe also works great with lentils.
Do not skip on the lime juice – it makes the all the difference with this mung bean dal recipe.
Mung bean dal with sweet potato and lime
- 1 sauce pan choose one that you can fry in but that is deep enough to simmer in
- 1 Stirring/serving spoon for frying and stirring
- 1 Knife for chopping
- 1 sieve for rinsing the mung beans
- 1 Chopping board for chopping the ingredients
- 1 food processor to grate the sweet potato and courgette – or you can do this with a regular grater
- 1 measuring spoon for measuring spices
- 1 kitchen scales for measuring quantities
- 2 limes zest and juice
- 400 ml coconut milk (one regular tin, I used reduced fat)
- 400 g chopped tomatoes (one regular tin)
- 2 courgettes
- 200 g sweet potato
- 1 red onion
- 150 g mung beans dried, rinsed well
- 375 ml vegetable stock
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1 tsp ground garam masala
- 1 tsp olive oil I put my olive oil in a spray bottle so it goes further
- Pinch salt and pepper to taste
- Pinch fresh coriander to preference for serving
- Add olive oil and onion to a pan. Fry onion until softened.
- Add all spices and fry another minute or so.
- Rinse mung beans and add to the pan along with the vegetable stock. Bring to the boil.
- Use food processor to grate sweet potato and courgette (or grate with a regular grater).
- Add sweet potato, courgette, tomatoes and coconut milk to the pan. Simmer for an hour or until the mung beans are soft enough to eat.
- Stir through lime juice, zest, salt and pepper to taste.
- Serve the mung bean dal between your bowls and whatever you are choosing with serve it with. I chose cauliflower rice on this occasion. Top with coriander to serve.
Where to buy mung beans
You can buy mung beans from all good supermarkets. For this recipe I used dry mung beans and didn’t pre soak them. I like these organic dried mung beans from Amazon (affiliate link):
Food processor for making mung bean dal
This recipe is a lot easier to make if you have a food processor with a grating function. This is a great option.
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