soak
grind
ferment
cook
Mung beans (whole moong dal) are one of my favourites and are unique in the fact they are warm and nourishing in winter and cooling 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, rich source of fibre and packed with vitamins and minerals and when fermented they become abundant in live enzymes as well as bacteria which helps restore the intestinal flora, helping to assimilate nutrients in the digestion process.
fermented mung bean pancakes
Makes 15 (4-inch pancakes)
This recipe came from a dear friend, Lulu and where she got it from I don’t know, but it has been a favourite of ours for many years now. 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!
The temperature in your kitchen will affect the speed at which your mung beans ferment. In winter it will take much longer 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.
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 coriander leaves, finely chopped
optional – finely sliced vegetables of choice – fennel rounds, carrot, green peas..etc
to serve
preparation
1. Pre-soak, the mung beans in water for at least 8 hours or overnight.
2. Next morning, drain and refresh with 2 cups water – adding more when needed, then using a hand immersion blender/food processor, blend until thick and barely pourable. You want the mixture quite thick.
3. To 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 gives the mixture a chance to ferment and develop lots of wholesome B vitamins. Once it has risen substantially, it is fermented and a little bubbly, it is ready to cook.
4. Prepare the voggarane, in a small pan, heat ghee, add the cumin seeds and asafoetida, when the seeds have browned a little, remove from heat and add to the fermented mixture, along with the coriander and turmeric – mix well.
These can be cooked as they are or chop thin slices of fennel rounds and tiny carrot matchsticks to add on top when cooking.
5. To cook, heat a non-stick skillet over medium heat. Make sure the pan is hot. Drizzle with a little 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, hummus or used instead of a rotti with Indian food. Wonderful with tomato gojju!
Goodness shared by Stacey
