Sunday, March 6, 2016

Mung Bean Dal: Simple and Nourishing for Souper Sundays

I have been craving dal lately--split lentils or pulses, cooked with spices until thick and soupy, warm and nourishing. I pinned this simple Mung Bean Dahl a while back. 2016 is "The Year of the Pulse" and split mung bean are a good reason why these foods are such a health focus. They are quick cooking and powerhouses of fiber and protein. One cup has about 150 calories, with less than a gram of fat, 14 grams on non-animal protein and 15 grams of fiber. Mung beans are also rich in potassium, calcium, folate and B-vitamins. Not too shabby!

Goop says, "This is Surya Spa’s everyday Mung Bean Dal—high in protein, low in calories, and particularly easy to digest and absorb, it makes a perfect detox meal. Mung bean dal cleans the liver, gall bladder, and vascular system of what Ayurveda calls ama, or undigested toxins. Highly satisfying and superb for weight loss, combine this delicious dal with brown rice and some extra vegetables."

Mung Bean Dal
Slightly Adapted from Surya Spa via Goop
(Serves 4)

1 Tbsp coconut oil
(I added 1/2 sweet onion)
1/4 tsp cumin seeds
1/4 tsp fennel seeds
1/4 tsp ground turmeric
1/4 tsp ground coriander
2 Tbsp chopped cilantro
1 cup organic yellow split mung bean dal (or organic yellow split lentils)
3 cups water
1/4 tsp salt + more to taste
(I added about 1 Tbsp fresh lemon juice)

Heat coconut oil in a large saucepan or dutch oven over medium heat. Add spices and cook for one minute, or until fragrant. Add cilantro, sauté another 30 seconds, then add lentils, water, and the ¼ teaspoon of salt.

Bring the mixture up to a boil, boil for five minutes, then turn heat to very low and cover with the lid, leaving it slightly ajar.
Simmer over very low heat for 20 minutes, or until lentils are tender. Season to taste with salt if desired.

Notes/Results: This is a simple and mild dal, but the flavors of the spices come through and give it good, well-rounded flavor. I did add half of a sweet onion because I needed to use it and like the extra flavor it adds. I also squeezed in some lemon juice as I like a pop of bright acidity in my lentil soups and dals. You could use this same preparation with red lentils, or if you have more time to cook, green or brown. It's great that you can toss this together and have it on the table in less than 30 minutes and it only gets better the next day--making it an easy and healthy lunch or dinner option. I will make it again. 

Thanks to those who joined in last week for Souper (Soup, Salad & Sammies) Sundays second week. I have started it back--slowly with a new format of a picture link each week where anyone interested can post their soups, salads or sandwiches and a recap of some of the entries the following week. If you are not familiar with Souper Sundays, you can read about of the origins of it here

Here are two fabulous dishes shared last week:

Tina from Squirrel Head Manor shares Jamie Oliver's warming Corn Chowder saying, "It’s an easy one and all fresh ingredients. Couldn’t ask for more than that! Perfect for veggie lovers and this awful weather we've been having."

Joyce of Kitchen Flavors brings Ellie Krieger's Wheat Berry Salad with Lemon-Cumin Grilled Chicken and says, "This salad is so healthy and nutritious, packed with vitamins and fibres from the ingredients that makes this salad."

If you have a soup, salad or sandwich to share, join in this week's linkup:
  • Link up your soup (stew, chili, soupy curries, etc. are fine), salad, or sandwich dish, (preferably one from the current week or month) on the picture link below for the current week and leave a comment below.
On your entry post (on your blog):
  • please mention Souper (Soup, Salad & Sammies) Sundays at Kahakai Kitchen and link back to this post.
  • you are welcome to add the wonderful Souper Sundays logo (created by Ivy at Kopiaste) to your post and/or blog (optional).

Linkups will be open until midnight (PST) Saturday each week. 

Happy Sunday!


  1. I guess I always thought the word Dal meant the food was spicy. Too much spice and I get awful heartburn. You have educated me once again!
    Do you know, by any chance, if coconut oil goes bad? We have had a jar in the pantry for quite some time

  2. Dals can be spicy too Tina but they don't have to be and often are not. The beauty of making it at home means you can control the spice level too.

    Coconut oil can go bad but not nearly as fast as olive oil and other oils. A lot depends on how it was stored--open or not, uncontaminated (no toast crumbs!), ;-) where it was stored--if it's relatively dark and oil, etc.--it can last a couple of years if the above if followed. You will want to try it before using it in a recipe but it could still be good.

    Thanks for sharing your soup with Souper Sundays this week too! ;-)


Mahalo for visiting and for leaving a comment. I love reading them and they mean a lot!

All advertising, spam, inappropriate (or just plain rude) comments will be promptly deleted. I do appreciate your right to free speech and to your opinion but I'm not into mean, rude, or mean snarky (non-mean snarky is just fine!) ;-)