This post was originally published in June 2009 when we first started our blog. We both adore this dish, so we decided to update and repost it.

mung beans and indian spices

Usually, I never know what I’m going to cook until I venture into the garden and begin picking, smelling, tasting, and simply being present. 

There is something extraordinary about planting a seed, watching it grow, protecting it, and eventually eating the food it produces; knowing it has been nurtured, fed, and watered. It gives me a profound sense of completeness and purpose, a closer connection to a higher source, and, ultimately, a sense of joy.

This dish is a particular favourite; earthy, nourishing, and satisfying. At this time of year, the vegetable garden is usually abundant with spinach, kale, or chard, which I lightly steam until emerald green. I try to keep the greens bursting with colour, flavour, and nutrients by giving them as little cooking time as possible.

Sometimes, if the zucchini is ready to be picked, I use that instead of the beans; in spring, I might use sweet peas, or broccoli during the colder months.

It is also one of those wonderfully adaptable dishes that can warm and nourish you through the winter, while the unique nature of the beans makes it equally cooling and refreshing in summer.

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benefits

Mung dal is easy to digest and, in Ayurveda, is considered medicinal and cleansing and one of the keys to a long, vibrant, and healthy life. It is also valued for its anti-inflammatory benefits and highly nutritious blood purifier. By neutralizing toxins throughout the body, it can calm the mind and promote the healing of all diseases. It is high in protein, a rich source of fibre, and packed with vitamins and minerals.

MUNG DAL WITH INDIAN SPICES

serves 3 – 4

ingredients

½ cup/100g whole mung dal

4 cups water

½ tsp turmeric powder

voggarane

1 tsp ghee

1 heaped tsp cumin seeds

1 Tbsp ginger, finely chopped

8 fresh curry leaves

1 whole green chilli, split

½ cup coconut, freshly grated

handful green beans, finely chopped

350g fresh spinach/chard/kale

1 tsp fine rock salt

juice of 1 lemon

½ cup coriander leaves, chopped

preparation

  1. Wash the dal and place it in a saucepan with water. Add turmeric, bring to a boil, turn down the heat, and simmer, partially covered, until tender—about 30 minutes. You may need to add more water when cooking. If using a pressure cooker, allow three whistles and wait for the pressure to release.
  2. Wash the spinach or chard and steam until just wilted – set aside to cool, then squeeze out excess moisture and chop finely – set aside.

prepare the voggarane

  1. Heat the ghee in a small pan. Add cumin seeds, ginger, curry leaves, and whole chilli. When the cumin seeds darken slightly, add the green beans and saute until just tender.
  2. Pour the voggarane into the dal, add spinach, salt, coconut, and coriander, turn off the heat, and let the flavours steep for 5 minutes. Before serving, pour in the lemon juice and adjust more or less to taste.

When serving, drizzle with ghee. Enjoy with a bowl of quinoa and oven-baked sweet potatoes or pumpkin.

I made this recent dry version by cooking together

  • ½ cup brown round rice and ¾ cup mung dal, adding less water until the water evaporates and the dal and rice are dry and cooked.
  • Cook the vegetables with the voggarane.
  • Add lemon juice, fresh coconut, and lemon zest.

references – https://www.greenmungbeans.com/green-mung-beans/

Goodness shared from Stacey