A super easy, versatile and fibre filled SCRUMMY dish that everyone will love!
I don’t find it easy to eat a lot of beans and pulses but MUNG BEANS are way more digestible and are jam packed full of antioxidant. They are also full of potassium, magnesium and fibre which during winter is so essential as our bodies slow down and hold onto what nutrients they can obtain to keep healthy blood flow and circulation of all vitals. This is a great and easily digestible meal to eat as an early supper because it’s a slow energy release and a fab meal to help you get a good nights sleep as its super rich in magnesium
We like ours with loads of garlic and ginger and make our homemade POTATO PARATHAS in advance so by dinner time, it’s all ready to go. FYI if you’re like many people I speak to that are intimidated by homemade baking DON’T BE because these paratha flat breads are so so simple. It only requires that you make the spiced potato mash in advance so it is mixed and chilled ready for combining into the dough balls and they literally take minutes to cook while your beans and rice are simmering
A FEW TIPS WITH THIS ONE BUT PLEASE NOTE: THERE CAN BE LOADS OF LEFTOVERS WITH THIS SO PERFECT TO KEEP IN FRIDGE POTS FOR AS AND WHEN YOU WANT TO NIBBLE
WATCH A SUPER PARATHA TUTORIAL HERE
- Make your potato spiced mash 1st and then leave to cool in fridge – Only takes 15 mins but if you do it in the morning makes life so much easier. 4 medium potatoes and in a spice grinder mix: 1 tsp cumin seeds, 1 tsp mustard seeds, 1/2 tsp turmeric, 1 tsp cumin powder, 1/2 tsp coriander seeds, 1 tsp garam marsala
- Whatever is left over from this spice mix can also be added into the beans as extra ooomph. It’s the same mix so you can double the recipe to make enough for both the potato bread and the dahl or just split one if you don’t like the flavour too strong
- TO MAKE DOUGH – 2.5 CUPS OF PLAIN FLOUR, 1 CUP OF WATER, 1tsp SEA SALT, 2 TBSP OLIVE OIL. All you need to do is mix all ingredients into a ball and knead for a few minutes. It doesn’t need much kneading as we aren’t looking to form gluten but let it rest for minimum 1 hour or as long as (can leave all day if needed) so again, make in the morning, cover and come back to later
- When you’re ready to make the parathas, roll the balls, divide into 8, roll into circular flats, fill with a ball of cold potato, cover the potato ball and re-roll (careful not to split the sides and have oozy potato filling) and then cook on a non oiled skillet both sides until browned and toastie. You can brush with butter once done
- Serve the dahl with a bowl of rice and a paratha all topped with chopped coriander and a squeeze of lemon (GET YOUR VIT C BOOST THROUGH JANUARY – LEMONS ARE IN SEASON)
MUNG BEAN DAHL
Wash your mung beans in plenty of water and soak. You can leave them soaking over night to make them even more digestible. You can do a quick soak in very boiling water for 30-45 mins if you’re in a rush but they do need soaking
Heat your oil and add your spices: mustard, coriander and cumin seeds
Chop your onion, garlic and ginger and sautee in with spices. Once soft add the dry spices, tomato puree and chopped tomatoes. Add a tiny bit of water to help incorporate all the flavours and soften everything
Drain the mung beans and add to the pot and add either 4 cups of water or 4 cups of broth or 2 and 2. Whatever you like. If you’re using a pressure cooker, cook on manual high for 4 minutes or on the stove top cook for 30-45 mins until the beans are soft
I like to use a hand blender to just give a quick whizz and mash a few of the beans to make a thicker consistency and then when all is done, add lots of butter, sea salt, garam marsala and lemon juice. If you like it extra spicy you can chop in some heat chillies now.
Serve with paratha, a bowl of steamy rice and garnish with a lemon wedge and fresh chopped coriander
A couple of different variants we made – one with a yoghurt dip and a lemon saffron rice and the other a super spicy rasam version (great for flu season)
HEAD TO OUR PLANTOEAT LINK TO DOWNLOAD THE RECIPE AND CHECK OUT ALL OUR OTHERS IN OUR JANUARY WINTER WONDER FILE
Bon Appetit
HUMANOLOGY 