If you've scanned any of my other recipes, you already know that I'm big into experimenting with Mung Beans, right now. As a long time vegetarian, I eat a LOT of beans & lentils...garbonzo, black, white...pretty much anything but kindney because kidneys make my gut explode. That said, too many beans of any variety will likely take anyone down. But then
Mung Beans came into my life. High in fiber, protein and a myriad of nutrients, Mung Beans are more easily digested than other beans, if soaked properly (8 hours or more) to break down the outer skin. With Mung Dal, a split, unshelled Mung bean, you basically get all the benefits (less some fiber related to the shell) in a fraction of the time! Needless to say, I'm hooked.
Now to this Coconut Curry. I've made this recipe countless times... each using a different variety of veggies. You can pretty much use anything you have on hand... Carrots, Peppers, Onions, Potatoes, Sweet Potatoes, Chickpea, Kale, Spinach... seriously, just clean out the fridge. I've yet to find a bad combination. Plus, I'm fully aware most people don't have Mung Dal on hand.
I wanted to try the Mung Dal in this recipe as a replacement for my usual chickpeas, adding more protein & fiber and potentially removing the urge to substantiate the dish with Rice. The curry ended up having a creamy porridge-like consistency, which was perfect on it's own. No rice needed! I kept the potato because really enjoy them in my curry but you could reduce the Carb count by removing those as well, if that's something that's on your agenda.
Yields: 4-5 servings of curry only ( 6-8 if served with Rice)
Ingredients:
3/4 cup Dry Mung Dal ( Soaked for 1-4 hours)
1 Tablespoon Coconut Oil
1 clove garlic or 1-2 Teaspoons minced garlic
1 Tablespoon Ginger ( grated fresh or minced)
1 Green Pepper (I like mine cut in relatively large slices)
1 Red Pepper
1/2 Orange Pepper
1 cup chopped Onion
2 medium Potatoes cut into small cubes (I have 3 in the pics but ended up not using one)
3 Tablespoons Thai Red Curry Paste
1 can Organic Coconut Milk (Full Fat is definitely preferred... it makes a huge difference)
1 cup Water ( if you aren't using Mung Dal, start with 1/2 cup and add from there)
1.5 Tablespoon Honey
1 Tablespoon Soy Sauce
1.5 Teaspoons Rice Wine Vinegar
1/4 Curry Powder
1/2 Teaspoon Chili Garlic Sauce ( optional for spice - you could also use chili flakes or sriracha)
Salt to taste
Instructions:
If you're making rice. Start that first and prepare according to the instructions.
For the curry...
Heat coconut oil in a large saute pan, over medium heat. Add garlic, ginger, onion and a large pinch of salt. Saute for 3-5 minutes or until the onions are starting to look translucent. Add the bell peppers, potatoes and Thai Red Curry Paste and cook for 8-10 minutes, depending on the size of your cuts. Add Coconut Milk ( shake can first) and water & bring to a simmer.
Add Mung Dal immediately if not soaked or soaked for less than 3 hours ( you'll also need to add the full cup of water). Soaking Mung Dal for 3 hours or more, significantly decreases the cooking time therefore you should let the potatoes simmer to about 1/2 cooked prior to adding the them ( and might need less water).
After beans are combined, add the rest of the ingredients (honey, soy sauce, curry, chili garlic paste) and bring to a low simmer until potatoes and beans are soft. A little water might need to be added to keep the curry at your desired consistency.
Add salt, soy sauce or vinegar to taste ( especially if it's too sweet for your taste).
Eat as is or serve over rice!
Garnish with toasted coconut & cilantro
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