Red and Yellow Onions - image by Lisa Missenda

Mung Bean Dahl

by Marybeth Missenda

Here is a recipe for those cold , damp winter nights when you don’t have the energy to cook something elaborate. Mung bean dal is a great Ayurvedic Recipe for those wanting to build strength, increase their energy and enhance their immune system. It is great reheated the next day for lunch as well. If you can’t find Ghee or filtered coconut oil , you can substitute olive oil.

1 ½ cup sprouted dried mung beans

1 large onion- sliced in rings

1 tablespoon Ghee or filtered coconut oil

1 teaspoon salt

3 teaspoon curry seasoning OR

    1 -2 teaspoon turmeric powder

    1 teaspoon ground cumin seed

    ½ teaspoon ginger powder

    ½ teaspoon cayenne pepper

    2 garlic cloves –minced


1 medium carrot, 1 cup cauliflower and/or 1 small potato diced

Serves: 2 ( 11 grams protein)


  • Boil mung beans in 3-4 cups water with salt .
  • While your mung beans are simmering , saute onions in ghee until they begin to caramelize.
  • Add mung beans with the water to your saute pan with the onions.
  • Add the spices and simmer covered until the mung beans are soft and the sauce is thick. If the mung beans aren’t soft but the sauce is thick, add ½ cup of water and continue to simmer. You can eat this as a thick soup or keep cooking until it becomes a stew. I like to serve mine over black or brown rice.

There is something nourishing about this dish that makes it a great fall/winter comfort food.

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