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Whole Mung Beans and Spinach in a Spicy Tomato Butter Recipe

Whole Mung Beans and Spinach in a Spicy Tomato Butter Recipe

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Whole Mung Beans and Spinach in a Spicy Tomato Butter

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Ingredients:

Serving

1 cup whole mung beans
1/4 tsp turmeric
5 cups water
3/4 lb fresh spinach, cleaned, stemmed and chopped
1 tsp salt
4 tbsp ghee
1 1/2 tbsp cumin seeds
1 cup onion, finely chopped
1 tbsp ginger, chopped
1 1/2 tsp garlic, minced
3 tbsp fresh coriander, chopped
3 hot green chili peppers, minced
2 medium red ripe tomatoes, chopped
1/2 tsp garam masala

Directions:

Clean and wash the beans. Put in a deep saucepan with the turmeric and water, and bring to a boil. lower the heat and cook, partially covered, for 1 1/2 hours.
Add the spinach to the beans, mix thoroughly until the greens wilt, and continue cooking, covered, for an additional 15 to 20 minutes. stir in salt to taste. Keep this dal on a low simmer while you make the spicy tomato butter.
Heat the ghee or oil in a frying pan over medium-high heat. when hot, add cumin seeds. when they turn dark brown (about 12 seconds), add the onion. fry the onion, stirring constantly, until golden brown (10-12 minutes). add the ginger, garlic, coriander, and chilies, and fry for 2 minutes. (if the seasonings seem to be browning too fast, reduce heat to medium.).
Add the tomatoes and continue frying until cooked and the contents of the pan look thick and pulpy. pour the entire mixture over the dal, add garam masala, and mix well. let simmer, covered, for 5 minutes before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	384.89 Kcal (1611 kJ)
Calories from fat	141.94 Kcal
		% Daily Value*
Total Fat	15.77g	24%
Cholesterol	37.89mg	13%
Sodium	677.3mg	28%
Potassium	1547.4mg	33%
Total Carbs	47.5g	16%
Sugars	8.94g	36%
Dietary Fiber	12.53g	50%
Protein	17.47g	35%
Vitamin C	94.7mg	158%
Iron	8.7mg	48%
Calcium	242.7mg	24%

Amount Per 100 g
Calories	63.48 Kcal (266 kJ)
Calories from fat	23.41 Kcal
		% Daily Value*
Total Fat	2.6g	24%
Cholesterol	6.25mg	13%
Sodium	111.71mg	28%
Potassium	255.23mg	33%
Total Carbs	7.83g	16%
Sugars	1.47g	36%
Dietary Fiber	2.07g	50%
Protein	2.88g	35%
Vitamin C	15.6mg	158%
Iron	1.4mg	48%
Calcium	40mg	24%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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