Anti Inflammatory Tomato-Ginger Masala Mung Bean Dal
Warm, deeply spiced, and built from some of the most celebrated ingredients in anti-inflammatory cooking, this dal is the kind of bowl that genuinely makes you feel good from the inside out. Whole mung beans simmer until they're creamy and tender, delivering a satisfying plant-based protein base without any of the processed ingredients that can sneak into packaged convenience meals. Turmeric appears twice — once in the tomato-masala base and again in the finishing tarka — while fresh ginger, garlic, and a bloom of cumin and mustard seeds layer in flavor that tastes like it took all day. The tarka technique, where whole spices are toasted in hot olive oil and poured sizzling over the finished dal, is a small step that makes an enormous difference in aroma and depth. Diced tomatoes break down into a jammy, rich sauce that binds everything together, and a squeeze of fresh lemon at the end brightens the whole pot. This recipe serves four and comes together with pantry staples and one fresh knob of ginger, making it an easy weeknight choice that never feels like a compromise.
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Learn more →Ingredients
4 servings
- 1 cup whole mung beans, rinsed and picked over
- 4 cups water
- 3 tbsp extra virgin olive oil, divided
- 1 medium yellow onion, finely diced
- 4 garlic cloves, minced
- 1 tbsp fresh ginger, peeled and finely grated
- 1 can (14 oz) diced tomatoes
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp garam masala
- ¼ tsp cayenne pepper
- 1 tsp salt, plus more to taste
For the tarka
- 1 tsp cumin seeds
- ½ tsp brown mustard seeds
- ¼ tsp ground turmeric
For serving
- 2 tbsp fresh cilantro, roughly chopped (optional)
- 1 lemon, cut into wedges (optional)
Instructions
- 1
Rinse the mung beans in a fine-mesh strainer under cold running water until the water runs clear. Transfer to a large saucepan or Dutch oven, add 4 cups water, and bring to a boil over high heat. Reduce the heat to medium-low and simmer, partially covered, until the beans are completely tender and beginning to split, 35–40 minutes. Skim any foam that rises in the first 10 minutes. Do not drain.
- 2
While the beans cook, heat 2 tbsp of the olive oil in a large skillet over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent with golden edges, about 8–10 minutes.
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