moong dal sambar with green beans

We have had two teachers here from India teaching the Jivana Yoga Programme, which takes place two mornings on the weekends. They inspire and guide us in the areas of asana, pranayama, Samskrta, Yogic philosophy, and Yogic cooking, but we also learn so much more by just being in their grace-filled presence.

I have enjoyed cooking with Ganapati Aarya (the more senior teacher). He is very organised and precise, so each recipe we cook is perfected down to how much liquid or grain of salt is required. He also imparts a softness, grace and calmness in any room he enters and in everything he does. At the beginning of each week, we sit and discuss which dish we will be cooking, the benefits of that dish and then a trial of that dish the next day before cooking it again with the class on Sunday.

tips

• When we cooked this in class, the fresh green beans were added at the very beginning to simmer with the dal. I like to add the green beans 10 minutes before the end to keep them vital and fresh. Any green bean can be used.
• This dish can be made with seasonal vegetables of choice. As a guideline, beetroot, cabbage, and beans should be used alone, and carrot and capsicum should be combined with other vegetables. Mixing too many vegetables will result in an unsuitable taste when making a sambar.
• Instead of the whole mung dal – moong dal split or toor dal can also be used.
• This dish is good for all constitutions in all seasons and may be consumed at any time of the day. It balances Kapha, Vata, and Pitta.
• Sambar can be eaten with rice, dosa, chapati, or pori.

These are just a few things I have learnt in Ganapati Aarya’s presence

~ Always simmer with the lid off to eliminate any energetic impurities which may have entered the food.

~ A pinch of mustard seeds is advised to add to the voggarane to cleanse the food energetically.

~ Always cook in a calm, quiet, and good feeling, imparting the same qualities to the food you eat and serve to others.

~ When passing a knife to others, always place it on the ground or table, never directly in their hand, as this can create quarrelling. Never gift sharp items; if you do, ask for a minimal monetary exchange, i.e. fifty cents.

~ Because of salt tamasic quality, it is never handled directly.

moong dal sambar with green beans

serves 3 – 4

preparation 30-40 minutes

ingredients

½ cup/100g whole moong dal

6 cups water – divided

2½ cups/275g green beans, chopped into small uniformed pieces

1½ heaped tsp fine Himalayan rock salt

2 heaped tsp sugar/jaggery

sambar-coconut paste

2½ tsp sambar powder – moderately spiced

⅓ cup dried shredded coconut

1 tsp tamarind paste

voggarane

2 tsp ghee

½ tsp black mustard seeds

⅛ tsp asafoetida powder (hingu)

15 curry leaves

⅛ tsp turmeric powder

½ cup coriander leaves, chopped

preparation

1. In a medium saucepan, wash the dāl until the water runs clear. Drain and pour in 5 cups water. Bring to a boil, then reduce heat to maintain a rapid simmer, uncovered for 15 minutes.
2. Add the beans and simmer until the vegetables are soft and dāl has broken down – 30 minutes.
3. When the dal has softened, turn off the heat and add salt and jaggery.

sambar-coconut paste

4. Place the coconut, tamarind, sambar, and remaining 1 cup of water in an upright blender. Blend into a smooth paste – 1 minute.
5. Add the paste to the dal.  Swish the blender clean using liquid from the dal.

voggarane

6. Heat the ghee in a small saucepan over medium-high heat. Add mustard seeds; when they turn grey and pop, add the asafoetida, curry leaves, and turmeric. Fry for 1 minute, swishing the pan around so the spices fry evenly.
7. Pour the voggarane into the sambar and simmer for a few minutes.
8. Add the coriander and let to sit for 5 minutes for the flavours to meld together. Taste adding more sweet, salt or sour. Serve with a drizzling of ghee.

Goodness shared from Stacey