Warm up from the inside out this season! Mung beans are a powerhouse legume and among the more easy-to-digest members of their plant family. Paired with lemon and ginger, this preparation will help you keep your body hydrated, immune system charged and your belly smiling all winter long!

Gluten free, plant-based & vegan, allium free, nut-free and easily nightshade free and (with a smaller portion size) low-FODMAP friendly, too.

Let’s begin!

Heat a pot on medium-high heat.

Add oil to the heated pot and saute the cumin seeds until fragrant. If you’re not a fan of cumin seeds (or if they’re not a fan of you, as is the case with my son) simply skip to the next step.

Add ginger, turmeric, curry leaves and spicy chili peppers (optional) to the oil and stir to combine. Note: Omit the chili peppers if you’re on a nightshade free diet.

Cook for another 30 seconds before adding the cooked, strained whole mung beans and water. Cover the pot and bring to a boil.

Note: Using cooked, strained beans (vs. using unstrained beans or preparing this in an instant pot) is an important step for those on a low-FODMAP diet.

Simmer on low-medium heat for another 10 minutes to let the flavors come together. Add salt and lemon juice to taste. Either serve at this point or feel free to use a hand blender or similar device if you prefer a smoother and more homogenous texture.

Enjoy!

Print Recipe

Whole Mung Dal

Warm up from the inside out this winter! Mung beans are a powerhouse legume and among the more easy-to-digest members of their plant family. Paired with lemon and ginger, this preparation will help you keep your body hydrated, immune system charged and your belly smiling all season long!

Prep Time5 mins

Cook Time15 mins

Total Time20 mins

Course: Soup

Cuisine: Indian

Keyword: allium free, Low FODMAP, nightshade free, nut free, plant-based, vegan

Servings: 4

Ingredients

• 2 cups whole, cooked mung beans (strained)
• 2 cups water
• 1 tbsp ginger
• 2 tsp oil
• 1/2 tsp cumin seeds
• 2-3 curry leaves
• 1/2 tsp turmeric
• chopped chili peppers (optional)
• 2 tbsp lemon juice (to taste)
• 1 tsp salt (to taste)

Instructions

• Heat a pot on medium heat. 
• Add oil and saute the cumin seeds until fragrant. 
• Add ginger, curry leaves, turmeric, and chili peppers (optional). Saute for 30 seconds more. Omit the chili peppers for those on a nightshade-free diet.
• Add cooked, strained whole mung beans and water and bring to boil. This step is important for those on a low-FODMAP diet.
• Cover the pot and simmer on low-medium heat for 10 minutes to allow the flavors to come together. 
• Remove from heat and add salt and lemon juice to taste. Serve ‘as-is,’ or blend with a hand-blender or similar to create a more homogenous texture before serving.

Notes

Omit the chili peppers for a nightshade free preparation.

If you’re accommodating a low-FODMAP diet, be sure to use cooked, strained whole mung beans and reduce the serving size to 1/2 cup per low-FODMAP person.