Mung dhal with curried carrots
Another recipe from beautiful India. I have been cooking so many indian dishes since I returned from my yoga teacher training, as I am missing the food so much! Mung dhal is a popular component in many meals and consists of whole mung beans that have been hulled and split, resulting in a delicate lentil-like legume that is quick to cook and easy to digest. It is high in dietary fiber and an excellent source of protein, making this a healthy choice for vegans, vegetarians, and just anyone 🙂 It is very nourishing, sattisfying and balances all three ayurvedic doshas (I will write a separate post about Ayurveda and the doshas soon).
I love it as an alternative to basmati rice with vegetables, especially if you don’t have them with a sauce. I personally don’t like “all dry” food combinations so its thick-soup-like consistency is great with any type of vegetables just cooked or roasted with some spices in ghee.
To enhance the flavour of the spices and make them more supportive for digestion it is best to shortly sauté them in ghee (=clarified butter). After just a minute they begin to smell incredible. You can then add onion (if using) and the vegetables afterwards. This time I had carrots with a combination of spices that bring out their sweet flavour perfectly and are so good for your health and digestion. For garnish I added a handful of fresh coriander which brings some freshness into the meal. I know that there is a kind of love or hate relationship with coriander, so feel free to leave it out if you’re not so much into it. 🙂
Here are just a few health benefits of the used spices:
- Turmeric: is strongly anti-inflammatory and increases the antioxidant capacity of the body
- Coriander: contains high amounts of carotenoids (=antioxidants) and promotes healthy skin & hair
- Mustard seeds: help in preventing diseases (e.g. cancer, high blood pressure, asthma) & are a good source of dietary fibres that improve digestion
- Ginger: is anti-inflammatory, relieves nausea and reduces muscle pain & soreness
- Cumin: regulates digestion and prevents diabetes
- Cinnamon: is loaded with antioxidants and lowers blood sugar levels
- Asafoetida: treats stomach problems, cures respiratory disorders and relieves menstrual pain
Have a taste of India and enjoy!
- 1/2 cup split mung dhal
- 3 cups water
- 1 teaspoon ghee*
- 1/2 teaspoon turmeric
- 1 teaspoon mustard seeds (optional)
- 1/4 teaspoon ground coriander
- 1 thumb sized piece of fresh ginger or 1/4 tsp ground ginger
- 1/4 tsp ground cumin
- 1/8 tsp asafoetida (optional)
- salt, to taste
- 1 tbs ghee*
- 1 thumb sized piece of fresh ginger
- 1 tsp of curry mix or garam masala
- 1/4 tsp cinnamon
- salt, to taste
- 4 carrots
- 1 handful of fresh coriander**
- If you have the time, soak the mung dhal in water for a few hours to make it even easier to digest. You can also skip that step and just rinse and drain it. Place mung dhal in a pot and slightly roast it for about 2 minutes. Add water and bring to a boil.
- Cover and let it simmer on medium heat for about 20 minutes, stirring a few times in between. Make sure that it doesn't burn. Add some more hot water if it gets too dry.
- Meanwhile peel and slice the carrots into bitesized pieces.
- Add ghee to a non sticky pan on medium heat and add all the spices except for fresh coriander. Sauté for about 2 minutes until they smell intensely.
- Add carrots, cover and roast for about 10 to 15 minutes until preferred texture. I personally don't like them too soft.
- When the dhal is nearly done, add ghee to a small pan on medium heat.
- Add all the spices and again sauté them like you did for the carrots.
- Shortly stir into dhal, take the pot from the heat, cover again and let sit for 5 minutes to enhance the flavours.
- Serve with a handful of chopped, fresh coriander and enjoy!
- * ghee = clarified butter, there is no more lactose in it. Vegans can use any cooking oil.
- ** I know that there is a kind of love or hate relationship with coriander, so feel free to leave it out if you're not so much into it.