Updated: Feb 14
I know there are many mung dal recipes out there but this one is my favourite. It is nutrient-dense, delicious, and offers a gentle detox during spring. Even the rest of my family will eat it!
"Yum! Can I get the recipe?" - Nina.
So here it is, my modified version of 'Sprouted Mung Daal', which I originally found in the book Grown and Gathered. I have changed a couple of ingredients to make it FODMAP friendly.
You will need to start sprouting the mung beans 2-3 days ahead. 2 cups of dried mung beans will turn into 6 cups of sprouted mung beans.
“Sprouting germinates grains, pulses, and seeds. This turns them into vitamin-rich, super-digestible baby plants. The sprouting process alters their protein structure, making the protein more digestible. It also alters the structure of any oligosaccharides and lectins, which again makes them more digestible. This results in less flatulence.” - Freya; Excerpt From WONDER FULL WOMEN. ATTUNE & BLOOM. EAT, MOVE & MEDITATE WITH THE SEASONS.
Sprouting Mung Beans:
Place 2 cups of dried mung beans into a 2-litre jar and fill it with water.
Keep the lid off, instead, place some muslin cloth or a nut milk bag over the jar opening and fasten it with a rubber band. This will make it easier to pour the dirty water out without losing the mung beans down the sink.
Swish the water around and then pour the water out, to wash away any dirt or grime. Fill the jar with water again and soak the mung beans overnight.
Day 2 - 3
Drain the water out again, leaving the muslin on and the mung beans in the jar.
Fill the jar with clean water again and then gently drain by angling the jar approximately 45 degrees with the opening face down- I do this by resting the jar in a dish rack over the draining board section of the sink.
When you notice the mung beans sprouting they are ready, this may take 2 or 3 days depending on the weather and the mung beans. It is important to only sprout the beans for a couple of days or they can become bitter when cooked. You want them to look like this-
Spring Sprouted Mung Dal Recipe
6 cups of sprouted mung beans
1/4 cup coconut oil or olive oil
glug of garlic-infused olive oil
40g grated ginger
40g grated turmeric
12-15 curry leaves
dried chilli flakes
4 tsp cumin seeds
4 tsp mustard seeds
1 tsp asafoetida*
1 tsp freshly ground black pepper
4 large fresh tomatoes chopped OR 250ml passata
2 tsp organic sugar (you can use honey instead if you are not vegan or low fodmap)
2 tsp organic apple cider vinegar
freshly ground salt
270ml coconut cream
Wash the sprouts thoroughly and add them to a large saucepan. Add just enough water to cover the sprouts, cover with the saucepan lid and bring to boil. Reduce the heat to medium and simmer for 30 minutes. Once the water has been absorbed and the sprouts are soft, gently mash them with a fork.
In a large heavy-based saucepan add the coconut oil and garlic-infused oil and heat gently. Add the ginger, turmeric, chilli flakes (your desired amount depending on how spicy you like your food), curry leaves, asafoetida, spices and pepper and gently fry until fragrant. Do not turn the heat up high here as the spices can burn easily.
Add tomatoes/passata and fry for a minute or so.
Add sugar, vinegar, salt and coconut cream. Mix together then cover and simmer for a further 5 minutes or so, until all the tomatoes have broken down.
Add the sprouts and cook for 10 minutes with the lid on, stirring occasionally.
If you like your dal thick take the lid off and simmer until it reaches your desired consistency. If you prefer the dal runnier you can add a little more water to it. Season to taste.
Serve with yummy Lime Pickle (this recipe is shared in my august blog - Favourite Citrus Recipes) and/or your favourite pickle, papadams, freshly chopped coriander and rice. You may also like to add a spoonful of natural yoghurt.
This dal tastes even better the next day. You can store any leftover dal in the fridge for a few days, or you can freeze it.
Professor Lun Wong and Kath Knapsey explain that mung beans, green peas and green beans remove heat, which can be very beneficial for many people during spring. They are also colour coordinated to enliven the spirit of spring. Green is considered the colour to nourish your wood element, which is more vulnerable during spring. You can find more detailed information in their book Food For the Seasons. Eat Well & Stay Healthy the Traditional Chinese Way. And you can also find more information and ways to attune to spring in my book Wonder Full Women. Attune & Bloom. Eat, Move & Meditate with the Seasons.
Please leave comments below and share your own experience in preparing and munching this mung dal recipe.
* Asafoetida is also known as hing. You can often find it in Indian grocery stores, health food stores and fine food grocery stores.