Mung Beans with Paneer Cheese
This rich, high-protein dish has grounding qualities, making it ideal for a cold winter day.
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Adapted by Divya Alter from Yamuna Devi’s Lord Krishna’s Cuisine: The Art of Indian Vegetarian Cooking
This rich, high-protein dish is a staple of Punjab, India. Its grounding qualities make it ideal for a cold winter day, when we need to nourish our heightened digestive fire with protein and healthy fats to support immunity. Pair it with flatbreads or rice, and complement it with a side of sautéed or roasted vegetables for a balanced and satisfying meal.
Serves 3 to 4 | Soak: 8 hours/overnight | Prep: 5 minutes | Cook: About one hour | Gluten Free, Dairy Free option (see note)
Ingredients
- 1 cup whole mung beans, rinsed, soaked for 8 hours or overnight, and drained
- 2 tablespoons fresh sweet tamarind pulp or 2 pitted and chopped dried prunes
- ½ tablespoon jaggery, coconut sugar, or sucanat
- 1 tablespoon thinly slivered fresh ginger
- 3 tablespoons ghee or olive oil (or a mixture of the two), divided
- 1 teaspoon cumin seeds
- 1 small seeded and minced green chile
- A tiny pinch asafoetida
- ½ teaspoon ground coriander
- 1 teaspoon Digestive Masala
- ¾ teaspoon ground turmeric
- ½ teaspoon smoked paprika
- 2 teaspoons salt
- 1 cup paneer cubes (1 cm size; from about 6 cups of milk)
- 3 tablespoons yogurt
Garnishes
- 3 tablespoons whole cilantro or parsley leaves
- 4-5 lime wedges
Instructions
1. In a 3- or 4-quart pot, add the mung beans and 4 cups of water. Bring to a boil on high heat, then lower the flame and skim any froth forming on the surface. Add the tamarind, sweetener, ginger, and 1 tablespoon of the ghee. Partially cover and simmer until the beans are soft, about 40 minutes.
2. In a medium skillet, heat the remaining 2 tablespoons of ghee and add the cumin seeds—fry for 5 seconds, then add the chile, asafoetida, and coriander. Fry for 5 seconds, and add the Digestive Masala, turmeric, paprika, and salt. Immediately add the paneer cheese and gently mix to evenly coat it with the spices. Pan fry, on low heat, shaking frequently, for about 5 minutes or until the cheese forms a light crust. Use a small metal spatula if the cubes stick to the pan.
3. Pour the seasoned paneer into the cooked mung beans and stir well. Bring to a simmer, partially cover, and continue to cook for about 5 minutes, until the beans absorb the seasonings.
4. In a small cup or bowl, whisk the yogurt. Using a small ladle in one hand a whisk in the other, gradually mix in two servings of the hot soup liquid. Fold in the tempered yogurt into the soup pot. Add more hot water if you like the dish soupier.
5. Serve hot, garnished with cilantro and a lime wedge on the side.
Note: For a dairy-free option, use olive oil instead of ghee. Substitute pumfu for the paneer or omit the paneer and add a cubed root vegetable, such as celery root, carrot, parsnip, or golden beet.