09 Aug Healing Yellow Mung Dal soup (or Moong Dal)

Yellow mung dal is the hulled and split form of the popular green mung bean. Mung beans have many documented health benefits including ability to ameliorate hyperglycemia, hyperlipemia, and hypertension and prevent cancer and melanogenesis. In addition it has been documented that mung beans protect the liver and immune functions. ¹

In Ayurveda, we use yellow mung beans, to make a nutritious, easily digestible meal. This recipe is specifically designed for healing the digestive tract and supporting gut health. All of the spices have cancer preventing properties.

Fresh cilantro is beneficial for removal of heavy metals and detoxing after chemo/radiation therapies².

According to Ayurveda, curry leaves have mild laxative properties that clear the body of ‘Ama’ (toxic waste) and balances out the pitta levels in the body. Curry leaves affect insulin activity of the body and helps to balance blood sugar levels. You may purchase fresh curry leaves at Indian markets and store unused portions in a zip lock baggies in the freezer.

You may eat this every night for dinner, during panchakarma, during a mono-diet, or any time you need to reset your system.

Ingredients:
1 cup organic yellow split mung dal, rinsed twice (soaked for 1 hour or overnight and strained)
4½ cups water
2 Tablespoons ghee
2 Tablespoons peeled, minced (or grated) ginger root
1 teaspoon garam masala powder (i.e., 24 Mantra Organic Garam Masala Powder: cumin, coriander, cardamom, pepper, clove, cinnamon)
½ teaspoon turmeric powder
½ teaspoon Himalayan salt
¼ cup coriander leaves, chopped
 

Tarka (tempering)*:
1 Tablespoon ghee
½ teaspoon cumin seeds
1 small clove garlic, peeled and minced
1 pinch asafoetida (hing)
5 curry leaves, fresh or dried

Directions:

In a large 2 quart pan, add the mung dal and water bring to a boil. Watch carefully to ensure it doesn’t boil over. You may skim the foam off the top and discard the foam.

Reduce heat to low and add the ghee, ginger, garam masala, turmeric and salt. Cook, loosely covered, for 45 minutes or until soft and creamy. Make sure to stir occasionally to prevent sticking. Add additional water if a thinner consistency is desired.

Tarka: In a small saucepan over medium heat, melt the ghee. Add the cumin seeds and stir until they pop. Reduce heat to low and add the garlic and curry leaves, stirring quickly until the leaves are fragrant and the garlic is light brown. Add the tarka and coriander leaves to the dal.  Simmer for 2 minutes. Season to taste.

*Time Saving Tip:
You can skip the tarka (tempering) and instead, sauté the garlic, cumin seeds and asafoetida (hing) in ghee as the first step. Then add the dal and water. Then add the ginger, garam masala, turmeric and salt. Just before serving, add the curry leaves, gently warming to release the oils and the cilantro.
Serve with basmati rice and a squeeze of fresh lime if desired.

Where to buy:

Organic dal and spices are available at India Bazaar (4780 Okeechobee Blvd., West Palm Beach, FL 33417)

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Footnotes:

¹  Mung Bean (Vigna radiata L.): Bioactive Polyphenols, Polysaccharides, Peptides, and Health Benefits

  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627095/

² 13 Possible Health Benefits Of Cilantro Or Coriander Leaves https://curejoy.com/content/health-benefits-of-coriander-juice/