delicate summer dal

delicate summer dal.jpeg

After a recent Spring Cleanse mono-diet period, I was tired of my traditional kitchari recipe and usual spice suspects of cumin and mustard seed. I was craving something mild and delicate, and created this recipe in response. The coriander seed and cardamom create a pitta pacifying flavor profile, while the fenugreek acts as a clearing and cleansing digestive.

2 cups of yellow split mung
4 cups water
2 TBS ghee
1.5 tsp of fenugreek seeds
1.5 tsp of coriander seeds
5-6 cardamom pods
1 tsp of cardamom powder
1 tsp turmeric
1 pinch of hing/asafoetida
.5 cups fresh cilantro
salt (to taste, ~1 tsp)

Soak mung beans overnight and rinse thoroughly.

Tadka, or tempering, involves sautéing or roasting spices to release their aromatic oils and thus enhancing the flavor and depth of a spice. This technique is what gives Indian dishes their amazing flavorful complexity. In a multi-cooker or large pot, add the ghee and sauté the whole spices (fenugreek, coriander, cardamom pods) until they begin to release the aromatics. Then add the spice powders (cardamom powder and hing) and half the cilantro and sauté another 60 seconds.

Then add the soaked and rinsed mung beans and water to the sautéed (tadka-ed) spices. Add the salt, stir, and cook until the mung beans are soft, approximately 30 minutes. Garnish with fresh cilantro and serve. 

Mung Beans are an Ayurvedic staple, and are one of the easiest foods to digest and promotes detoxification in the GI Tract. This recipe is tri-doshic, and can serve as a jumping off point for you to experiment with your own spicing and flavor profiles.


recipesKara Aubin