Ayurvedic Mung Bean Dal Recipe

• Ingredients

  Ingredients (Buy locally grown organic ingredients, if possible)

  1/2 cup moong sabut (mung bean or green gram)

  1-1.5 tablespoons ghee (make organic ghee at home)

  1 pinch asafoetida powder (hing)

  1/4 teaspoon cumin seeds (jeera)

  Optional: Kashmiri mirch flakes

  1/2 cup onions, chopped

  1 teaspoon ginger, chopped

  1 teaspoon garlic, chopped

  1/2 teaspoon turmeric powder

  1/4 teaspoon coriander, freshly ground

  Optional: 1 pinch dry ginger powder (shunthi)

  Red chili powder to taste

  Rock salt (saindhav salt) to taste

  2-4 cups water, room temperature

• Benefits

  1. Mung beans are Sattvic in nature, meaning they promote purity and clarity when consumed. They are easily digestible, especially when cooked with ghee and specific spices, aiding in smoother digestion and overall gut health.

  2. In Ayurvedic practices outlined in texts like the Ashtanga Hrudaya, mung beans are credited for their potential in improving vision. When consumed as part of a balanced diet, these humble legumes can be potent allies in eye care.

  3. According to Ayurveda, mung beans have an innate ability to balance all three doshas—Vata, Pitta, and Kapha. This is a rare quality for any single food to possess. Their natural cooling effect pacifies Pitta, while their grounding nature balances Vata, and their dry qualities counteract Kapha's dampness.

• Contraindications

  Mung beans should always be cooked with ghee and spices such as cumin or coriander to enhance digestibility. This aligns with the Ayurvedic principle of food pairing for maximum health benefits.

Recipe Serves 2-4

1. Start by rinsing the mung beans under cool water. Let them soak for about 10-20 minutes to soften and activate.

2. In a large clay pot, combine the mung beans with 2 cups of water. Allow this mixture to come to a boil. Simmer on low-medium heat for 30-40 minutes, ensuring you're skimming off any scum that surfaces. Periodically stir, ensuring the beans get tender but not mushy.

3. While the beans are simmering, heat ghee in a separate pan over medium heat. Toss in asafoetida powder, cumin seeds, chopped onions, and ginger. Ensure you sauté these without letting them burn. Once the onions become translucent, season with turmeric powder, coriander powder, ginger powder, red chili, and salt. Mix well to release the aromatic flavors.

4. As the beans get tender, pour your spiced mixture (tadka) into the pot with the mung beans. Should the mix appear too dry, pour in 1/2-1 cup of hot water, and allow it to simmer for another 2-4 minutes on medium heat.

5. After ensuring everything has melded beautifully, turn off the heat. Garnish your mung beans with fresh cilantro.

   This Ayurvedic mung bean dish pairs perfectly with slow-cooked odana rice. Scoop a generous portion onto your plate and enjoy the balance and vitality of this ancient meal. Enjoy!

Recipe inspired by Devi Bansal