Mung Dahl (Recipe)

Jasmine and Melissa Hemsley JASMINE AND MELISSA HEMSLEY

Mung dahl/dhal/dal/daal – so many ways to spell it – we chose dahl! This is our secret weapon for counteracting indulgences, or indeed any time we are feeling a little less than our best. It is a great dish to stockpile in your freezer and it’s a favorite amongst clients. Soothing and easy to eat, you’ll thank yourself that you’ve got some ready and waiting after a long day.

The medicinal spices used to flavor this simple dish can be chosen and combined according to your constitution. A good dose of garlic, onions, and ginger make this an immune-boosting dish.



  • 6 cups bone broth or vegetable stock
  • 18 oz green mung beans (or soak and boil your own, page 300)
  • 1 tbsp ground cumin
  • 1 tbsp ground turmeric
  • 2 tsp ground coriander
  • 6 cardamom pods, crushed
  • dried or fresh chili, to taste (optional)
  • 1 tbsp ghee or coconut oil 4 large onions, sliced
  • 6 garlic cloves, grated
  • 2 thumb-sized pieces of fresh root ginger (about 2 3⁄4 oz) – unpeeled if organic – grated or finely diced
  • 4 large carrots, finely diced
  • 2 celery sticks, finely diced
  • 2 large pinches of sea salt or 1 tbsp tamari, to taste
  • 2 large pinches of black pepper
  • 3 large handfuls of fresh cilantro, finely chop the stems and roughly chop the leaves
  • 8 large handfuls of greens, such as baby spinach, spinach, winter greens or kale (stalks removed)
  • juice of 1 lime or lemon
  • 1 lime or lemon, cut into wedges to serve

What to do

  1. Bring the broth or water to boil in a large saucepan with a lid, add the mung beans, and simmer over a medium heat, with the lid on, for 20 minutes.
  2. Meanwhile, dry fry the spices in a large deep frying pan for 1 minute over a medium heat or until fragrant – keep stirring to prevent burning. Add the chili now if you want this dahl to have a little kick.
  3. Add the ghee or coconut oil to the pan and fry the onion and spices for 10 minutes until the onion is soft, stirring occasionally. Add the garlic and ginger and fry for a further 5 minutes over a gentle heat, until softened and starting to caramelize.
  4. After the mung beans have had their 20 minutes of cooking time, add the diced carrot and celery and the fried onion, garlic, and ginger mix, keeping back 6 tablespoons of this mix to garnish the bowls at the end.
  5. Add the salt or tamari, pepper, and the finely chopped cilantro stalks and continue to cook, with the lid on, for a further 15 minutes over a medium heat until tender. Add more liquid if needed and stir at the bottom of the pan to prevent burning.
  6. Finely slice the kale leaves and winter greens,if using, or roughly chop the spinach (baby spinach doesn’t need to be chopped).
  7. If you’re using kale or a “tougher” green veg, then add it now. If using spinach, then stir in just before serving to wilt the leaves and finish with the lime or lemon juice.
  8. To serve,to peach bowl of dahl with a spoonful of the spiced fried onions, the chopped cilantro leaves, and a wedge of lime or lemon.

If you haven’t already, join our free global challenge at to receive daily recipes & health tips, access to our private group for support and inspiration, plus before and after testing to track your progress in key areas of your life such as weight, sleep, bloating, skin-conditions, mental health and more!

Get access to our 21 day gluten free challenge!