FREE PRINTABLE RECIPE

Get the Printable Recipe PDF (Free)

Enter your email and we’ll send you the ingredients + step-by-step instructions as a clean PDF you can save to your phone.

1 Enter your email below.

2 Confirm from the email we send (double opt-in).

3 Download your PDF instantly.

✅ Printable PDF (ingredients + steps)
✅ Save it to your phone (no long scrolling)
✅ Includes cook time + servings
✅ Easy to follow

FAQ

Where’s the full recipe?
It’s delivered as a printable PDF so you can save it and cook without scrolling.

I didn’t get the email.
Check Spam/Promotions and search your inbox for your site name. Then click Confirm to receive the PDF.

Get the printable PDF for this recipe.

mung beans recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Author: Lauren Mitchell
Total Time: 60 minutes
Yield: 4 servings 1x
Diet: Vegetarian

Print Recipe

Description

A cozy dhal (lentil stew) featuring simple mung beans and spices, elevated by a smoky garlic-infused oil swirl. This satisfying and flavorful dish is perfect for a weeknight family meal.

Ingredients

Scale

0.75 cup split yellow mung beans (150g), rinsed and soaked for 30 minutes
5 cups vegetable broth or water
1 tbsp olive oil (for dhal base)
1 large onion, finely chopped
1 inch fresh ginger, grated
3 cloves garlic, minced (for dhal base)
1 tsp ground turmeric
1 tsp ground cumin
1 tsp ground coriander
0.5 tsp red chili powder
1 medium tomato, finely chopped
3.5 oz fresh spinach (100g), roughly chopped
Salt and freshly ground black pepper, to taste
For the Smoky Garlic-Infused Oil Swirl:
2 tbsp olive oil (for infusion)
4 cloves garlic, peeled
1 tsp smoked paprika
Pinch of salt
For Garnish:
0.25 cup fresh cilantro, chopped

Cook Mode Prevent your screen from going dark

Instructions

Sauté Dhal Aromatics: In a large pot, heat 1 tbsp olive oil over medium heat. Add the chopped onion and sauté for 5–7 minutes until translucent. Stir in the grated ginger and minced garlic, cooking for another 1–2 minutes until fragrant.
Toast Spices: Add the turmeric, cumin, coriander, and red chili powder to the pot. Cook and stir constantly for 30 seconds to activate the spices.
Cook Vegetables and Beans: Add the chopped tomato and spinach to the pot, cooking for 3–4 minutes until wilted. Stir in the drained mung beans and broth or water. Bring to a boil, then reduce heat to low, cover, and simmer for 30–40 minutes, or until the beans are tender and creamy.
Prepare Smoky Garlic Oil: While the dhal simmers, preheat an oven to 350°F (180°C). Roast the 4 peeled garlic cloves for 10–15 minutes until softened. Heat 2 tbsp olive oil in a small saucepan over low heat. Add the roasted garlic and smoked paprika, infusing for 5–7 minutes to create the swirl.
Season and Garnish: Season the dhal with salt and pepper to taste. Ladle into bowls and drizzle generously with the smoky garlic oil swirl. Garnish with fresh cilantro before serving.

Notes

Soaking the mung beans reduces cooking time significantly. Adjust consistency by adding extra liquid during simmering or reheating. For a smoother texture, use an immersion blender at the end. The final oil swirl elevates the flavor and presentation.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Main Dish
Method: Simmering, Roasting
Cuisine: Indian

Nutrition

Serving Size: 1 serving
Calories: 250 kcal
Sugar: 3 g
Sodium: 350 mg
Fat: 10 g
Saturated Fat: 1.5 g
Unsaturated Fat: 8.5 g
Trans Fat: 0 g
Carbohydrates: 25 g
Fiber: 4 g
Protein: 9 g
Cholesterol: 0 mg

Mung Beans Recipe