Aug 22, 2013

Creamy Mung Dal

Most people have only experienced mung (pronounced moong) beans one way… as those long, white sprouts commonly served with various Asian dishes. But they are a super versatile bean and make a killer Indian dal soup.

Another use for the beans is bean starch, which is extracted from ground mung beans and used to make transparent cellophane noodles (also known as bean thread noodles, bean threads and glass noodles) frequently used in Thai cuisine. Mung beans are green when whole and are a beautiful pale yellow when hulled.

mung bean sprouts
mung beans in their natural state

Mung beans are high in overall nutritional content, low in calories, sodium and fat, and exhibit powerful antioxidant properties that fight disease and protect our bodies. They also provide anti-inflammatory benefits by inhibiting the release of the protein HMGB1, which regulates inflammatory response.

This dal soup is very tasty and a cinch to make. I use an Indian dal spice blend for the distinctive, amazing flavor (link for purchase provided below).


  • 14 oz split, dried mung beans (they’re easy to find in Asian markets and a lot cheaper there but if you can’t find them near you they are available online here)
  • 6 cups water
  • 2 TBS dal spice blend
  • ½ TBS coriander powder
  • handful fresh cilantro
  • 1 cup coconut milk or other plant-based milk
  • 2 medjool dates, pitted
  • 2 tsp tamari or other low sodium soy sauce (optional)
split, dried mung beans


  1. Rinse the beans WELL, until the water runs clear. Lots of starch dust will rinse away.
  2. Place in a large soup pot and add the water and spices.
  3. Simmer on low for about 1-2 hours until the beans are falling apart tender.
  4. Place the dates and a small amount of the soup into a blender and blend until the dates are incorporated into the liquid.
  5. Place ¾ of the remaining soup and the cilantro in the blender and blend until smooth.
  6. Transfer back to the pot and add the coconut milk.
  7. Stir well and serve.
  8. Garnish with a little more coconut milk and some coconut shreds (optional)

The soup is very thick, like a pea soup. You can thin it with more water if you prefer. Serve with some crispy papadums and mango chutney for a perfectly delicious meal. 


Serves 4. Enjoy!

Healthy trails,

2 responses to “Creamy Mung Dal”

  1. Carla says:

    This looks delicious! I can't wait to try it. I've not been disappointed by any of your dishes yet (and I've tried quite a few)!

  2. Helyn says:

    Thanks, Carla!! 🙂

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