Mung Dal Stew


So, I have started to slowly add back some legumes into my diet and so far I am doing fine as long as I limit my intake to once a week!
This recipe uses mung (or moong) “dal” that has been soaked overnight (for better digestion). Mung dal is essentially mung beans that are stripped of their outer green coats. This dish has become one of our favourites since it is full of flavours and has a lovely creamy texture. If you like spicy food and can handle the heat (I can’t!) you can add a few dashes of your favourite hot sauce at the end, that’s how mu hubby like his! The amount of liquid I’ve mentioned in the recipe gives a thicker stew-like consistency to this dish, but if you prefer you can add more liquid to thin it out a bit and have it as a lovely soup instead!


1 Cup Mung Daal (soak for 12 hours or overnight)
1 Large Carrot (finely chopped)
2 Celery Stalks (finely chopped)
2 Tbsp. Coconut Oil (for vegan) or Ghee (I used half of each)
4 Cups high quality vegetable (for vegan) , chicken or bone broth (I use half of bone and chicken broth)
2 Tsp. Ginger Powder
2 Tsp. Turmeric
1 Tsp. Cinnamon powder
about 1/2 Tsp. (or more depending on saltiness of your broth) Salt
Fresh Black Pepper
1 Tbsp. Fresh lime juice (optional)
1/2 cup finely chopped herbs (any combination of dill, coriander, chive, parsley, etc)




1. Add the oil to a large pot and sauté the finely chopped carrot and celery for a minute or two. Then add the spices and sauté for about a minute until fragrant.

2. Rinse the soaked mung daal and add to the pot with salt and pepper.

3. Add the broth and bring to a boil over high heat. Now lower the heat, cover the pot and simmer the stew for about 2 hours (stir the stew occasionally) until the consistency is to your liking.

4. Taste and add more salt and pepper if needed. You can also add a bit of lime juice if you like.

5. Turn off the heat and add the fresh herbs!

Serve hot with a side of Basmati rice and green salad!

Serves 4.

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