soak
grind
ferment
cook
Mung beans (whole moong dal) are one of my favourites and are unique in that they are warm and nourishing in winter and cool in summer. Mung beans are easy to digest and, in Ayurveda, are considered medicinal, cleansing and one of the keys to a long, vibrant and healthy life. They are high in protein, a rich source of fibre and packed with vitamins and minerals. When fermented, they become abundant in live enzymes and bacteria, which help restore intestinal flora and assimilate nutrients in digestion.
tip
The temperature in your kitchen will affect the speed at which your mung beans ferment. It will take much longer in winter and in summer much quicker. In Winter, place the covered bowl next to a heater or place overnight in the oven at an even temperature of 40 Celsius.
FERMENTED MUNG BEAN PANCAKES
makes 15 (4-inch pancakes)
This recipe came from a dear friend, Lulu. I don’t know where she got it, but it has been our favourite for many years. You can change the spices to whatever appeals that day. The mixture keeps happily in the fridge if you only want to make one or two—they are best freshly cooked, of course!
ingredients
1 cup/200g whole mung beans (whole moong dal)
2 cups/500ml water
½ tsp fine rock salt
voggarane
1 Tbsp ghee/oil
1 tsp heaped cumin seeds
⅛ tsp asafoetida powder
½ tsp turmeric powder
a big handful of coriander leaves, finely chopped
optional – finely sliced vegetables of choice – fennel rounds, carrot, green peas..etc
to serve
preparation
- Pre-soak the mung beans in water for at least 8 hours or overnight.
grind
- Next morning, drain and refresh with 2 cups water, adding more when needed. Then, using a hand immersion blender or food processor, blend until thick and barely pourable. You want the mixture to be quite thick.
ferment
- Add ½ teaspoon salt and leave covered to sit for at least 8 – 12 hours, depending on where you live and which season. This allows the mixture to ferment and develop many wholesome B vitamins. Once it has risen substantially, it is fermented and a little bubbly, ready to cook.
voggarne
- Heat ghee in a small pan. Add the cumin seeds and asafoetida. When the seeds have browned a little, remove them from heat and add them to the fermented mixture, along with the coriander and turmeric—mix well.
cook
- Heat a non-stick skillet over medium heat. Make sure the pan is hot. Drizzle with ghee and place ¼ cup batter onto the skillet, then flatten out slightly with the back of a spoon/ladle so the pancake is the size of a small tea saucer. Layer on top a few carrot sticks, fennel rounds or green peas and push down slightly; drizzle the top with a little ghee/oil – cook for about 4 minutes on each side. My hand is quite generous with the ghee, as this gives crunchy edges!
They are delicious spread with guacamole, olive paste, or hummus or used instead of chapati with Indian food. They are wonderful with tomato gojju!
Goodness shared from Stacey
2 responses
I love how simple this recipe is!
I don’t have much experience with fermentation, however, I would like to ask if we shouldn’t add at least vinegar or some other bacteria culture before letting it ferment? Or does the fermentation process start on its own without any substance? Thank you so much
Hi Monika, This is the beauty of this recipe, the fermentation process happens naturally. The salt helps the process!