whole moong dal

whole moong dal with garden greens – two variations

18th March 2019

There are two different ways to prepare this dish. One is more of a soupy, liquid dish and the second is a dry palya of sorts; both use the same ingredients, whilst the main difference being the amount of water used.

Soupy Whole Moong Dal with Garden Greens

Preparation 40 minutes

Serves 3

ingredients
½ cup/100g whole moong dal (mung beans)
4½ cups water
2 cups/55g loosely packed kale/fenugreek/spinach,cabbage & coriander leaves
2 Tbsp dried shredded coconut
1 tsp fine rock salt
1 tsp jaggery/brown sugar
1 -2 tsp lemon juice
voggarane
1 – 2 Tbsp ghee
½ tsp black mustard seeds
1  heaped Tbsp split channa dal
1 heaped tsp cumin seeds
1 chilli (broken into three pieces)
⅛ tsp asafoetida powder
⅛ tsp turmeric powder
12 curry leaves

to serve
Rice
Yoghurt with cucumber
Beetroot Palya /Shaved Beetroot Salad

preparation
1.  In a medium saucepan wash the dal until the water runs clear, drain, then pour in the water, bring to boil, reduce the heat to maintain a rapid simmer – simmer, uncovered until tender – about 20-30 minutes or until the dal is cooked. Just keep in mind you may need to add more water when cooking – depending on the quality of your dal.

2. While waiting for the dal to cook, wash the greens and roughly chop. Measure out the remaining ingredients. Set aside.

prepare the voggarane
3.  In a small pan over medium-high heat, heat the ghee, add mustard seeds and channa dal, fry until the mustard seeds turn grey and the dal is golden brown.

4.  Turn down the heat and add the chilli and asafoetida powder – continue to fry for 20 seconds, swishing the pan around for the spices to fry evenly, add the curry leaves and turmeric powder, turn off the heat, then add the voggarane into the dal.

5.  Sprinkle in the dried coconut, salt, jaggery, lemon juice and fold in the green leaves – mix well, cover and allow to sit for 5 minutes until the greens have wilted. Taste adding more sweet or sour as needed.

Serve over rice, drizzle with ghee and sprinkle with a few rounds of freshly ground pepper.

suggestions

  • Soak the dal in the morning or evening for quick meal preparation.
  • To keep the green leaves vibrant, add only when ready to serve.

variations

  • Use split yellow moong dal instead of the whole moong dal.
  • Add in finely chopped carrot instead of the garden greens.

Dry moong dal with garden greens

Preparation – 40 minutes

Serves 3 – 4

ingredients
½ cup/100g whole moong dal (mung beans)
3 cups/750ml water
2 cups/55g loosely packed kale/fenugreek/spinach/cabbage & coriander leaves
2 Tbsp dried shredded coconut
1 tsp fine rock salt
1 tsp jaggery/brown sugar
1 – 2 Tbsp lemon juice
voggarane
1 Tbsp ghee
½ tsp black mustard seeds
1 heaped Tbsp split channa dal
1 heaped tsp cumin seeds
1 chilli (broken into three pieces)
⅛ tsp asafoetida powder
⅛ tsp turmeric powder
12 curry leaves

to serve

tomato gojju

shaved carrot salad

guacamole

rice

preparation

1.  In a medium saucepan wash the dal until the water runs clear, drain, then pour in the water, bring to boil, reduce the heat to maintain a rapid simmer – simmer, uncovered until tender – about 20-30 minutes. Just keep in mind you may need to add more water when cooking – depending on the quality of your dal. Keep an eye on them and judge so that you are not left with mush. You want the moong dal firm but cooked.

2. While waiting for the dal to soften, wash the greens and finely chop. Measure out the remaining ingredients – set aside.

3.  When the dal is ready, pour into a strainer to drain off any excess water – leave for a few minutes.

prepare the voggarane
4.  In a medium skillet over medium-high heat, add the ghee, once it’s hot, add the mustard seeds and channa dal; fry until the mustard seeds start to pop and the dal is golden-brown.

5.  Turn down the heat and add the chilli and asafoetida powder – continue to fry for 20 seconds, then add the curry leaves and turmeric powder – allow to fry for a few seconds, stirring for the spices to fry evenly.

6.  Turn off the heat and add the greens, mix well (may need to add 2 tablespoons of water if it feels to dry). Cover and allow the greens to wilt.

7.  Stir in the cooked dal, dried coconut, salt and jaggery – mix well, cover and allow to sit for 5 minutes for the flavours to come together. Taste adding more sweet or sour – I like to add extra lemon juice.  When serving, garnish with lemon zest and freshly grated coconut.

moong dal sambar with green beans

29th July 2015

4V7A7401_1980x1297

We have had two teachers here from India teaching the Jivana Yoga Programme which takes part 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) as 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.

4V7A7294_1980x12974V7A7326_1980x12974V7A7325_1980x1297 (1) 4V7A7323_1980x1297

These are just a few things I have learnt in his 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 state of calm, quiet and good feeling, which will impart the same qualities in the food you will eat and serve to others.

– when passing a knife to others, always place on the ground or table, never directly in their hand as this can create quarrelling.

4V7A7407_1980x1297

moong dal sambar with green beans

When we cooked this in the 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 type of green bean can be used.

This dish can be made with seasonal vegetables of choice.  As a guideline, beetroot, cabbage and beans are recommended to be used by themselves, and carrot and capsicum are recommended to be combined with other vegetables.  The mixing of 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. 

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

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.

prepare the sambar-coconut paste 

4.  Place in an upright blender, the dried coconut, tamarind paste, sambar powder and remaining 1 cup water. 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.  In a small saucepan over medium-high heat, heat the ghee, add mustard seeds; when they turn grey and pop, add the asafoetida, curry leaves and turmeric – fry for 1 minute, swishing the pan around for the spices to fry evenly. 

7.  Pour the voggarane into the sambar and allow to 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.

4V7A7337_1980x1297

Goodness shared by Stacey

All rights reserved © Goodness is…. · Theme by Blogmilk + Coded by Brandi Bernoskie