Mung beans (Moong daal) are hearty and easy to digest. Bhagat Kabir wrote a hymn praising the merits of a meal of beans and rice flavored with salt. A meal of mung beans and rice has long been a langar staple for Sikhs converts introduced to Sikhism through ashram living. A main dish meal of mung beans with a side of rice is an important complimentary protein food source for anyone with a meditative life style which includes a vegetarian, or vegan diet.
This nutritious bibek mung bean recipe is seasoned with the spices of India. Prepare meditative mung beans with the mind focused on the divine, all the while reciting "Waheguru" and observing eight guidelines to langar for the delicious flavor imparted by naam.
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Yield: About 9 servings
- 1 1/2 cups mung beans (or 3/4 cup mung beans and 3/4 cups split chanas/chickpeas)
- 6 cups water
- 1 1/2 Tablespoon salt
- 3 ounces Olive Oil (6 Tbs)
- 3/4 tsp cumin seed
- 1 1/2 onion
- 3 cloves Garlic
- 3 inches Ginger
- 1 1/2 green chili (Jalapeno pepper)
- 1 1/2 carrot
- 1 1/2 stalk celery
- 3 ounces tomato paste (1/2 6 ounce can)
- 1 1/2 tsp *Channa Dal Masala
- 3/4 teaspoon salt
- 3 shakes of black pepper
- 2 cups Basmati rice
- 4 cups water
- 1 teaspoon salt
- 2 teaspoons olive oil (optional)
Bring 6 cups of water to a boil in a large pot. While waiting for water to boil rinse mung beans (moong daal) and set aside. Wash rice until water is clear and set aside. Also begin to chop onions, garlic and ginger. When water has boiled add mung beans slowly to boiling water with 1 1/2 Tablespoons salt and bring back to a boil and then reduce to medium heat or gentle boil for about 45 minutes or until water is absorbed.
To make Tarka seasonings, heat a large frying pan and begin to roast cumin seed until darkens and begins to pop. Then heat 3 ounces of olive oil in the same frying pan. When oil is hot add onions garlic and ginger and saute until clear. Meanwhile dice green chili and add to frying pan. Saute all ingredients until they begin to redden and brown. Meanwhile chop carrot and celery, and add to frying pan. When onions a have browned, add about 3 ounces, or half a 6 ounce can of tomato paste. Add 1 1/2 teaspoons Channa Dal Masala, 3/4 teaspoon salt and about 3 shakes of black pepper. Add tarka seasonings to the pot and stir in to the mung beans (moongi dal). Cook until water is absorbed and mung beans have split open.
While seasoned mung beans simmer, put 2 cups of Basmati rice (chawal) in 4 cups of water with salt and olive oil. Bring to a boil in an open pot, reduce heat and cover. Let steam about 20 minutes until all water is absorbed.
Mung beans and rice should be fully cooked and ready to serve at about the same time. Mung beans will have a similar texture to rice, and be somewhat fluffy and dry. Simply add more water if soup broth is desired. Garnish with tomato, onion and green chili chutney. Serve with a splash of delicious **Braggs Liquid Aminos. Any leftovers may be reheated, wrapped burrito style in Roti, or used as a sandwich spread.
*Chana Dal Masala Sources
Can't find *Channa Dal Masala in your local grocery store, Indian food market, or not sure what to look for?