Dahl is a staple dish in South Asian cuisine made from dried, split pulses, or legumes, that are simmered into a soft, porridge-like soup or stew. The term "dahl" comes from the Sanskrit word dal, which means "to split".
Yellow Split Mung Dhal Recipe
Serves 4, Dairy free w/o the ghee; GF
Ingredients
- 1-½ cups mung dahl (yellow)
- 4-5 cups filtered water
- 1 cinnamon stick
- 4 bay leaves
- 2 teaspoons ghee
- 2 tablespoons mustard seeds
- 1 tablespoon grated fresh ginger
- 1 tablespoon curry powder
- ¼ teaspoon asafetida
- 2-3 teaspoons organic plain yogurt
- 2 tablespoons finely chopped cilantro
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup
- Sea salt to taste
- Freshly ground black pepper
Instructions
- Rinse the mung dal well under running water 2–3 times to remove dust and surface starch.
- Soak for at least 4–6 hours, or overnight. This softens the dal and removes phytic acid. After soaking, discard the soaking water and rinse once more to remove any remaining anti-nutrients.
- Put the mung dahl and water in a saucepan with the cinnamon stick and bay leaves. Bring to a boil over high heat, then reduce the heat and simmer until tender, about 25 minutes, adding more water if the dhal gets too thick.
- In a small sauté pan, heat the ghee over low heat. Add the mustard seeds and when the seeds pop after a few minutes, stir in the ginger and curry powder. Sauté, stirring for 2 minutes, then, stir in the asafetida, cook for 1 minute more, and remove from the heat.
- Stir in the mustard seed mixture into the dhal. Stir in the yogurt, cilantro, lemon juice, and maple syrup. Season to taste with sea salt and pepper. Remove the bay leaves and cinnamon stick before serving.
