Roasted Mung Bean Purée

Vegetarian
Gluten Free
Low Fod Map
Health score
6%
Roasted Mung Bean Purée
1500 min.
4
388kcal

Suggestions


Discover the delightful flavors of Roasted Mung Bean Purée, a dish that beautifully marries health and taste. Perfect for those seeking a vegetarian, gluten-free, and low FODMAP option, this recipe is not only nourishing but also incredibly satisfying. With a preparation time of just 1500 minutes, this dish is ideal for meal prep, allowing you to enjoy a wholesome lunch or dinner throughout the week.

The star of this recipe, moong dal, is a powerhouse of protein and essential nutrients, making it a fantastic choice for anyone looking to maintain a balanced diet. The roasting process enhances the nutty flavor of the mung beans, while the addition of fresh ginger and aromatic spices like cumin and bay leaves elevates the dish to new heights. The vibrant green chiles add a touch of heat, creating a harmonious blend of flavors that will tantalize your taste buds.

Served alongside crispy eggplant fritters and fluffy basmati rice, this Roasted Mung Bean Purée is not just a meal; it's an experience. Whether you're hosting a dinner party or simply enjoying a quiet night in, this dish is sure to impress. Dive into the world of wholesome cooking and treat yourself to a bowl of this delicious purée that’s as good for your body as it is for your palate!

Ingredients

  • servings rice cooked
  •  bay leaves (not California)
  • teaspoon cumin seeds 
  • tablespoon ginger fresh peeled finely chopped
  • tablespoon ghee 
  • cup squirrels - skinned split yellow
  • 0.8 teaspoon salt 
  • 0.5 teaspoon sugar 
  • inch thai chile fresh green hot
  • cups water 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • sieve
  • wok

Directions

  1. Dry-roast dal in wok over moderately high heat, stirring constantly, 3 minutes. Reduce heat to moderately low and continue to dry-roast, stirring constantly, until dal turns medium brown and gives off a nutty aroma, about 6 minutes.
  2. Rinse dal in several changes of water in a large bowl (hot beans will cause steam) to remove any impurities, then drain in a sieve.
  3. Bring 3 cups water to a boil in a 3-quart heavy saucepan.
  4. Add dal and return water to a boil, then reduce heat and simmer, covered, stirring occasionally, until dal is soft, 35 to 40 minutes. Pulse dal with salt and sugar in a food processor until blended, adding enough of remaining cup water to make a soupy purée.
  5. Cut a 1-inch slit lengthwise in middle of each chile.
  6. Heat ghee with cumin seeds and bay leaves in wok or a large heavy skillet over high heat until seeds begin to sputter and release their aroma, 15 to 30 seconds.
  7. Add chiles and ginger and cook, stirring, 1 minute.
  8. Pour in dal carefully (mixture will spatter) and bring to a boil, stirring, then immediately remove from heat. (Do not eat bay leaves. Chiles can be eaten but are very hot.)
  9. * Available at Indian markets and Kalustyan’s (212-685-3451).

Nutrition Facts

Calories388kcal
Protein17.14%
Fat10.92%
Carbs71.94%

Properties

Glycemic Index
47.13
Glycemic Load
32.22
Inflammation Score
-2
Nutrition Score
6.2021739094154%

Flavonoids

Apigenin
0.07mg
Luteolin
0.2mg
Myricetin
0.06mg
Quercetin
0.75mg

Nutrients percent of daily need

Calories:388.33kcal
19.42%
Fat:4.68g
7.2%
Saturated Fat:2.42g
15.12%
Carbohydrates:69.36g
23.12%
Net Carbohydrates:63.57g
23.12%
Sugar:1.85g
2.06%
Cholesterol:9.6mg
3.2%
Sodium:463.72mg
20.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.52g
33.04%
Manganese:0.54mg
27.13%
Fiber:5.79g
23.14%
Vitamin C:12.49mg
15.14%
Iron:2.62mg
14.55%
Selenium:7.02µg
10.02%
Copper:0.15mg
7.38%
Phosphorus:58.44mg
5.84%
Vitamin B6:0.1mg
4.81%
Vitamin B5:0.47mg
4.73%
Calcium:45.16mg
4.52%
Magnesium:17.26mg
4.31%
Vitamin B3:0.82mg
4.11%
Zinc:0.57mg
3.79%
Vitamin A:172.39IU
3.45%
Vitamin B1:0.04mg
2.69%
Potassium:87mg
2.49%
Vitamin B2:0.03mg
1.76%
Folate:5.27µg
1.32%
Source:Epicurious