Mrs Lily Singh's Mung Bean Curry

(Contributed by Mrs Lily Singh, client of Heart Wellness Centre) 

This vegetarian curry is low in fat and packed with lots of protein, dietary fibre, potassium and some good fats. Paired with chapatti and salads, it makes a delicious, filling and nutritious meal for all to enjoy!

Preparation & Cooking Time: 1 hour

Serves: 4

Ingredients:

Split mung beans (tau suan beans), 1 cup

Turmeric powder, 1 pinch

Ginger, 1 teaspoon (minced)

Salt, ¼ teaspoon

Cumin seeds, 1 teaspoon

Mustard seeds, 1/2 teaspoon

Curry leaves, 7-8 pieces

Olive oil, 1 teaspoon

Green chill, 3-4 pieces (cut lengthwise)

Garlic, 1 teaspoon (minced)

Water, 4 cups

Garnish: Coriander/Cilantro/Curry leaves, 1 bunch (chopped)

Method:

  • Wash and soak the mung beans for ½ hour. Then, cook the beans with turmeric powder and ginger in 4 cups of water until soft, or for about 20 minutes.
  • In a saucepan, heat up 1 teaspoon of oil and add mustard seeds; let them splutter. Add the cumin seeds and cook until brown.
  • Add the garlic and sauté for a few seconds (if it is too dry, add a little hot water  as very little oil is being used).
  • Add the curry leaves and green chilli, and sauté till fragrant.
  • Finally, add the cooked beans together with the cooked bean water and salt. Cook for 4-5 minutes.
  • Garnish with coriander/cilantro/curry leaves, and serve with chapatti and a salad.

Nutrients per Serving:

Energy: 210 kcal

Protein: 13 g

Fat: 1.8 g

Carbohydrate: 37g (2.5 CHO Exchanges)

Fibre: 9 g

Sodium: 158 mg

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