Mung Chole Ki Dal
Dive into the heart of North Indian comfort with Mung Chole Ki Dal, a nourishing and flavorful lentil curry that pairs the earthy goodness of whole green mung beans with the nutty richness of chickpeas. Simmered to perfection with aromatic spices like cumin, turmeric, and garam masala, this dal is elevated by a fragrant tempering of ghee, garlic, and fresh ginger. The addition of juicy tomatoes and zesty lemon juice creates a balanced profile, while a garnish of fresh cilantro adds a refreshing finish. Perfect for a wholesome weeknight dinner, this protein-packed recipe can be savored with steamed basmati rice or warm roti. Simple to prepare yet bursting with bold, authentic flavors, Mung Chole Ki Dal is a must-try for anyone seeking a satisfying vegetarian meal.
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Recipe Information
Ingredients
- 1 cup Green mung beans (whole)
- 1 cup Chickpeas (soaked overnight or canned)
- 4 cups Water
- 2 tablespoons Ghee or oil
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 1 medium Onion (finely chopped)
- 2 medium Tomatoes (finely chopped)
- 4 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 2 small Green chilies (finely chopped)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 0.5 teaspoon Garam masala
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh cilantro (chopped)
Instructions
Rinse the green mung beans and chickpeas thoroughly. If using dried chickpeas, soak them overnight, then cook them until soft. If using canned chickpeas, drain and rinse well.
In a large pot or pressure cooker, add the mung beans and 3 cups of water. Cook until the beans are tender and soft. If using a pressure cooker, this may take 7–8 minutes with natural pressure release. If boiling, it may take 25–30 minutes.
In the meantime, heat ghee or oil in a pan over medium heat.
Once the oil is hot, add cumin seeds and let them splutter. Add asafoetida (hing) and stir for a few seconds.
Add the chopped onions and sauté until golden brown, about 5–6 minutes.
Stir in the garlic, ginger, and green chilies. Sauté for a minute until fragrant.
Add the chopped tomatoes and cook until they soften and the mixture becomes glossy, about 5 minutes.
Stir in the turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Cook for another 1–2 minutes to let the spices bloom.
Once the mung beans are cooked, add them and the cooked or canned chickpeas to the pan. Add about 1 cup of water to adjust the consistency. Bring the mixture to a gentle boil.
Simmer for 10–15 minutes, stirring occasionally, until the flavors meld together.
Add garam masala and lemon juice. Stir well.
Garnish with fresh chopped cilantro and serve hot with steamed rice or warm roti.
Nutrition Facts
Calories |
1496 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.0 g | 50% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 2810 mg | 122% | |
| Total Carbohydrate | 224.7 g | 82% | |
| Dietary Fiber | 58.7 g | 210% | |
| Total Sugars | 38.2 g | ||
| Protein | 75.3 g | 151% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 576 mg | 44% | |
| Iron | 26.8 mg | 149% | |
| Potassium | 4258 mg | 91% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
