Mung Shaak

e9efc802-f18d-404c-acd3-844fa1c2a51cNutrition of Each Serving

Note: Makes 6 Servings

  • 200 calories
  • 6g fat
  • 0mg cholesterol
  • 145mg sodium
  • 85mg potassium
  • 31g carbohydrate
    • 1g fiber
    • 4g sugar
  • 10g protein

Items Needed

Ingredients

  • ½ teaspoon thai chili
  • 1½ teaspoons garlic
  • 1 cup mung bean
  • 1 cup roma tomato
  • 1 cup white onion
  • ¾ teaspoon kosher salt
  • ½ teaspoon turmeric
  • ½ teaspoon tamarind paste
  • 2 tablespoon canola oil
  • 1 teaspoon mustard seeds

Equipment

  • small pot
  • large pan
  • spatula

Steps

Preparation

  • Soak
    • 1 cup mung beans in 4-5 cups of water for 24 hours
  • Dice
    • 1 cup roma tomato
    • 1 cup white onion
  • Mince
    • ½ teaspoon thai chili
    • 1½ teaspoons garlic
  • Measure
    • ¾ teaspoon kosher salt
    • ½ teaspoon tamarind paste
    • ½ teaspoon turmeric
    • 2 tablespoon canola oil
    • 1 teaspoon mustard seeds

Cook

  1. Fill a small pot with 3-4 cups of water and add the presoaked mung beans.
  2. Simmer until mung beans are completely cooked (should be mushy).
  3. Set aside the mung beans and bring large pan to medium heat and add:
    • 2 teaspoon canola oil
    • 1 teaspoon mustard seeds
  4. Remove from heat once mustard seeds begin to pop then add:
    • 1 cup diced white onion
    • ½ teaspoon thai chili
    • 1½ teaspoons garlic
  5. Return to medium head and cook until onions turn clear then add:
    • 1 cup diced roma tomato
    • ¾ teaspoon kosher salt
    • ½ teaspoon turmeric
  6. Cook for ~5 minutes until tomatoes are fully cooked then add:
    • cooked mung beans
    • ½ teaspoon tamarind paste
  7. Then cook for ~10-15 minutes, you want to have a soup like consistency.
    • Flavor Test: If you need more flavor below is the recommended incremental measurements. Once you add the ingredients let cook for 5 minutes and favor test again.
      • ¼ teaspoons garlic
      • pinch of thai chili
      • ¼ teaspoon kosher salt
    • Pro Tip: If mixture is to thick add 1 tablespoon a water then mix and continue until you get the consistency you are looking for.

Moong Dal

Makes

4 servings

Nutrition of Each Serving

  • 152 calories
  • 8g fat
  • 0mg cholesterol
  • 235mg sodium
  • 211mg potassium
  • 14g carbohydrate
    • 3g fiber
    • 3g sugar
  • 4g protein

Ingredients

  • 1 cup moong dal (yellow lentil)
  • 2 tablespoons canola oil
  • 1 teaspoon mustard seeds
  • ¾ teaspoon kosher salt
  • 2¼ cup water
  • ¼ teaspoon turmeric
  • ½ teaspoon garlic clove
  • ½ teaspoon fresh ginger root
  • 1 teaspoon jalapeño
  • 1 cup red onion
  • 1 cup roma tomato
  • 1 cup spinach

Equipment

  • medium sauce pan
  • large pan
  • spatula

Steps

Preparation

  • Soak in water overnight. Rinse/strain with water until the water runs clear.
    • 1 cup moong dal
  • Measure
    • 2 tablespoons canola oil
    • 1 teaspoon mustard seeds
    • ¾ teaspoon kosher salt
    • 1¾ cup water
    • ½ cup water
    • ¼ teaspoon turmeric
  • Mince
    • ½ teaspoon fresh garlic
    • ½ teaspoon fresh ginger
    • 1 teaspoon jalapeño
  • Dice
    • 1 cup onion
    • 1 cup tomato
    • 1 cup spinach

Cook

  1. In a medium sauce pan add:
    • 1 cup soaked/rinsed moong dal
    • 1¾ cup of water
  2. Let moong dal simmer for 30 minutes. Periodically check in and stir to make sure the moong dal does not burn.
    • Note: You might need to add more water to avoid from burning. The goal is to breakdown the moong dal into an oatmeal like consistency.
  3. In a large pan on medium heat add:
    • 2 tablespoons canola oil
    • 1 teaspoon mustard seeds
  4. Cover the large pan, once the mustard seeds pop and brown remove the lid.
  5. Turn the heat to low and add:
    • 1 cup onion
  6. Bring the large pan back to medium heat and add:
    • ¾ teaspoon kosher salt
    • 1 cup tomato
    • ½ cup water
    • ¼ teaspoon turmeric
    • ½ teaspoon fresh garlic
    • ½ teaspoon fresh ginger
    • 1 teaspoon jalapeño
    • 1 cup spinach
  7. Bring the large pan to a boil for a few minutes then add the cooked moong dal (oatmeal like consistency).
  8. Taste the dish to see if any additional flavor is needed.
  9. Bring the large pan to a boil for a few minutes and remove from heat.

Chana Masala

Makes

2 Servings

Nutrition of Each Serving

  • 453 calories
  • 21g fat
  • 0g cholesterol
  • 1184 mg sodium
  • 703mg potassium
  • 44g carbohydrates
    • 14 g fiber
    • 7g sugar
  • 12g protein

Ingredients

  • ¾ cup red onion
  • 1 cup roma tomatoes
  • ¼ teaspoon fresh ginger root
  • ¼ teaspoon fresh jalapeño
  • ½ teaspoon fresh cloves garlic
  • 1 teaspoon mustard seeds
  • ¼ teaspoon turmeric
  • ¼ teaspoon garam masala or ½ teaspoon chana masala
  • ½ teaspoon kosher salt
  • 3 tablespoon canola oil
  • 1 teaspoon coriander
  • 1 can garbanzo beans (15 oz)

Equipment

  • small sauce pan
  • spatula

Steps

Preparation

  • Dice
    • ¾ cup onion
    • 1 cup tomatoes
  • Mince
    • ¼ teaspoon fresh ginger
    • ¼ teaspoon fresh jalapeño
    • ½ teaspoon fresh cloves garlic
  • Measure
    • 3 tablespoon canola oil
    • 1 teaspoon mustard seeds
    • ¼ teaspoon turmeric
    • ¼ teaspoon garam masala or ½ teaspoon chana masala
    • ½ teaspoon salt
    • 1 teaspoon coriander
  • Canned Ingredients
    • Open and rinse in cold water 1 can garbanzo beans (15 oz)

Cook

  1. Place small sauce pan on medium heat and add:
    • 3 tablespoon canola oil
    • 1 teaspoon mustard seeds
  2. Wait for mustard seeds to pop and lower heat and cover for 5 minutes.
  3. Once the mustard seeds are full dark, stir, bring the heat back to medium and add:
    • ¾ cup onion
    • ½ cup warm water (90°F)
  4. Once onions have fully cooked (turned clear) then add:
    • ¼ teaspoon turmeric
    • ¼ teaspoon fresh ginger
    • ¼ teaspoon fresh jalapeño
    • ½ teaspoon fresh cloves garlic
    • ¼ teaspoon garam masala or ½ teaspoon chana masala
    • ½ teaspoon salt
    • 1 cup tomatoes
    • ½ cup warm water (90°F)
  5. Cover the small sauce pan and let simmer on low heat for 15 minutes.
  6. Stir the small sauce pan and add:
    • ½ cup warm water (90°F)
    • 1 teaspoon coriander
    • 1 can garbanzo beans (rinsed)
  7. Bring to a simmer and cover for 15 minutes.
    • Note: The goal is to burn off the excess liquid.