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One pot mung bean dal with sweet potato and lime
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Mung bean dal with sweet potato and lime

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 mung bean dal 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! I can't wait to make it again. I make a big batch and then eat it throughout the week. 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 more hearty dinner time meal.
Prep Time20 minutes
Cook Time1 hour
Course: Main Course
Cuisine: Indian
Keyword: curry, dahl, dal
Servings: 4 People
Calories: 214kcal

Equipment

  • 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

Ingredients

  • 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

Instructions

  • Add olive oil and onion to a pan. Fry onion until softened.
  • Add all spices and fry another minute or so.
    mung bean dal - fried onions and spices
  • Rinse mung beans and add to the pan along with the vegetable stock. Bring to the boil.
    rinsing mung beans for dal
  • Use food processor to grate sweet potato and courgette (or grate with a regular grater).
    Grated sweet potato and courgette in a food processor
  • 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.
    mung bean dal simmering in pan
  • Stir through lime juice, zest, salt and pepper to taste.
    mung bean dal with stock to reduce down
  • 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.
    One pot mung bean dal with sweet potato and lime

Notes

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 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.