Recipe
Curried Mung Beans
Ingredients
- 1-1/4 cups (300 mL) mung beans
- 1/4 tsp (1 mL) fenugreek seeds
- 2 tbsp (30 mL) peanut or vegetable oil
- 2 tsp (10 mL) black mustard seeds
- 1 tsp (5 mL) cumin seeds
- 1 onion, chopped
- 5 hot green peppers, chopped
- 2 cloves garlic, minced
- 1 cup (250 mL) finely chopped fresh coriander
- 1 tbsp (15 mL) grated gingerroot
- 2 tsp (10 mL) ground coriander seeds
- 1-1/2 tsp (7 mL) Garam masala
- 1-1/4 tsp (6 mL) salt
- 1/2 tsp (2 mL) cayenne pepper
- 1/4 tsp (1 mL) asafetida powder (hing)
- 1-1/2 cups (375 mL) chopped canned or fresh tomato
- 2 tsp (10 mL) lemon juice
Preparation
Simmer mung beans in 6 cups/1.5 L water until tender, about 30 minutes. Soak fenugreek seeds in a little water. Set aside.
In saucepan over medium heat, heat oil; add mustard and cumin seeds and cook until mustard seeds turn grey and begin to wiggle. Immediately add onion; fry until light golden, 6 to 7 minutes. Add hot peppers, garlic, fresh coriander, ginger and drained fenugreek seeds; fry, stirring, until fragrant, about 2 minutes. Stir in coriander seeds, garam masala, salt, cayenne and asafetida; fry, stirring, until fragrant, about 1 minute.
Stir in tomatoes and mung beans with their liquid; bring to simmer. Reduce heat and simmer, covered and stirring often, adding water if necessary, 30 minutes. Stir in lemon juice.
Makes 8 servings.
- Serving(s)
- 8
| Per serving: about | |
|---|---|
| Calories | 62 |
| Protein | 2 g |
| Fat (total) | 4 g |
| Sat. Fat | 1 g |
| Carbohydrate | 6 g |
| Fibre | 2 g |
| Sodium | 428 mg |
| Calcium | 3 % RDI |
| Iron | 8 % RDI |
| Vitamin A | 4 % RDI |
| Vitamin C | 22 % RDI |
| Folate | 7 % RDI |
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Source
Homemakers Magazine: June 2006
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