Ayurvedic Dahl

This simple, creamy mung dahl is a weekly staple in our house. While I was writing my PhD in New Zealand, I had the opportunity to study Ayurveda with Dr. Gupta from Vrindaban, India. He taught me this delicious dish made from split mung beans, which are the easiest to digest out of all legumes. Mung beans are packed with nutrients and antioxidants that are beneficial for lowering bad cholesterol. In addition, mung beans are high in fibre and resistant starch, fantastic for nourishing healthy gut bacteria and keeping your bowels regular.

Serves 2           

Ingredients

  • 2 teaspoons ghee or coconut oil

  • 1 teaspoon cumin seeds

  • 1 teaspoon black mustard seeds

  • 1 cup yellow split mung dahl

  • 2 cups bone broth or vegetable stock

  • 2 cups water

  • ½ teaspoon turmeric powder

  • 2 teaspoons coriander powder

  • 1 teaspoon to ½ tablespoon sea salt

  • Juice of 1 lemon

  • Small handful of fresh coriander per person, to garnish

Method

You have two options regarding the mung dahl.

You can soak it for 8 hours to aid digestibility by washing it well, covering it with water and adding 1 tablespoon of apple cider vinegar. Discard the soaking water before cooking. Alternatively, just give the mung dahl a good rinse before cooking.

 

Heat the ghee or coconut oil in a large saucepan over medium heat.

Reduce the heat to low, add the cumin and black mustard seeds. Let them cook for a minute with the lid on, as the mustard seeds will start to pop.

Add the mung dahl, bone broth or vegetable stock and water, turmeric, coriander and salt.

Cover and let cook on medium heat for 20 minutes.

The mung dahl is cooked once the beans are split and the dish has a runny consistency.

Garnish the dahl with fresh lemon juice and coriander and serve with vegetable subji, quinoa, brown rice or cauliflower rice.