sprouted mung dal coconut & lemon palya

8th March 2016


I made this last weekend for a relaxed lunch with family and friends.  It was served with fermented Indian dosasspicy chickpea sambar, carrot palya and a bowl of sliced avocados with arugula leaves and mustard micro-greens.  After a last minute panic, thinking this may not be enough, I had mung dal sprouts waiting to be used.  Initially, I had soaked them for fermented mung bean pancakes but had not got around to grinding them, so they ended up as sprouts waiting for a purpose.

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-sweet winter plum tree. In Summer, it is laden with fruit that is brilliant in colour.

-went outside to find her – soft and silent when she is out of the water.

-slate skies, frosty mornings and fingers tingling.


sprouted mung dal coconut & lemon palya

Serves 4

Any left-overs from the fresh coconut can be kept in the freezer, otherwise, it tends to go off before it can be used.  If you are unable to obtain fresh coconut, replace with ¾ cup unsweetened, dried, shredded coconut.  The urad and chana dal add a nice crunch, however, if you are unfamiliar with these, they can be omitted and replaced with roughly chopped cashews or almonds, frying them until golden.  The secret to getting this simple palya just right is to saute the sprouts very minimally so that they are just slightly soft, but still, retain their freshness and are not overcooked.

During colder seasons, sprouts act as an excellent source of fresh vegetables.  Cooking them at this time of year balances their cooling nature. When lightly steaming or sautéing, they still keep their vital and energizing qualities. 

ingredients :

2½ cups sprouted mung dal/beans

1½ cups freshly grated coconut

1 Tblsp oil/ghee

½ tsp cumin seeds

1 heaped tsp urad dal (soaked for an hour)

1 heaped tsp chana dal (soaked for an hour)

10 curry leaves

zest from a lemon

juice from a lemon

1 cup freshly chopped coriander

salt and pepper, to taste

pre – preparation:

For sprouting mung dal (whole mung beans), follow the directions here, using 1 cup whole mung dal. After an overnight soak, the sprouts are ready in just two to three days.


Grate the fresh coconut into fine shreds until you have 1½ cups.  Set aside.

In a heavy skillet over a medium flame, heat the ghee/oil.  Add the cumin seeds, drained urad and chana dal, and curry leaves.  Fry until the urad and chana dal are lightly golden.  Add the sprouted mung dal and saute for a few minutes, stirring to keep the mung sprouts moving.  Add the grated coconut and saute for 2 more minutes, or until the mung dal is slightly wilted, but still hold their shape.  Transfer to a medium-sized serving bowl.  Mix in the lemon zest, lemon juice, fresh coriander and season with salt and freshly ground pepper.  Taste and adjust the seasoning, adding more lemon or salt as needed.  Serve warm or at room temperature.


Goodness shared by Stacey

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  • Francis-Olive

    Hi Stacey! I have a question. I cannot digest beans at all. I sadly had to finally give my beloved lot of beans to my boyfriend, because it has gotten to the point where a teeny bowl wreaks the worst havoc on my digestive system. The only one’s I didn’t give him are my Mung beans. I have read that they do not cause gas at all. But I’m afraid to take the risk! Can you shed some light on this little bean (I have also heard that adzuki don’t cause gas either, which is why Ayurveda and macrobiotics, respectively, used these two legumes). ANY help is SO appreciated! xo

    • Good Ness

      Hi Francis, Sorry it has taken me so long to reply. It is nice to hear from you again. I feel for you as it is difficult to have so much disturbance in the system. I use beans and chickpeas very rarely because of their energetic qualities and difficulty in the system. There are two dals which are favourable and used most often – whole mung beans (whole moong beans) and split moong dal (yellow split lentils) which are whole moong beans skinned and split. These two are easy to digest, gentle on the system and cause minimum disturbances. Also when cooking them do not cover the pot with a lid, as this allows certain impurities or energetic imbalances to be eliminated. I would recommended to use in moderation and in very small quantities. Also in spending time with knowledgable teachers and observing their lifestyle they use these dals/legumes more as a garnish and not being the main part of the meal. Try this and please let me know how your body reacts. Use ghee with all meals, helps with the digestion. Blessings Stacey

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