Mugni Daar (Yellow Mung beans)

I grew up eating a lot of lentils and I love all of them, but I particularly enjoy this petite yellow lentil.

In health stores it could be described as split and dehusked yellow Mung beans. In most Indian spice stores it’s commonly called moong dal.

The way my mother made it is the way I make it. Only difference is that I don’t pair it with rotli as often as I’d like. I usually eat it as a side, at lunchtime, or with Khadi. Click on the button below for my Khadi recipe.

Lentils is also more of a carb than protein so I try my best to portion and devour this meal at lunchtime, with a good protein.

Did you know: Mung beans are yellow in colour and are a good source of nonanimal protein. But before you believe that it’s very high in protein and have it with bread, consider this. There is 212 calories in 1 cup of cooked yellow mung dal, nearly 40 grams of carbs, 14.2 grams of protein and over 15 grams of fiber. The fiber will keep you fuller for longer and aid with digestion and lower cholesterol as a result. Evidence also shows that eating mung beans regularly helps to regulate blood sugar levels in the body.

Ingredients for two meals

1/2 cup Mugni Daar (wash it well)

1 tsp olive oil

1 onion, diced

1 tsp salt

1 cup cold water

1 tsp ground green chili (I use a homemade version, but you can used crushed chilies from Woolies)

1/4 tsp turmeric powder for colour

1/4 tsp jeera seeds

1 tsp dhana jeeru (coriander/cumin spice)

A handful of dhania for garnish (coriander)

Method

1. Heat oil in a shallow pot and braise onion, until it’s translucent.

2. In a separate bowl, mix the washed daar with all the spices, except the dhana jeeru and the dhania (coriander)

3. Add it to the pot and mix the onions in well.

4. Add 1 cup of cold water to the pot and close it.

5. Lower the heat to medium and let the daar steam for about 10 minutes before opening the pot and checking on it.

6. If it needs a little bit more water, add it to prevent the lentils sticking to the pot at the bottom.

7. Continue steaming and checking the pot every 5 minutes until the water burns off and the lentil is soft.

8. Sprinkle the top of the pot with the dhana jeeru and coriander.

9. Serve hot.