This dish supports all constitutions and the digestion process. It nourishes the body and is tridhātu sāmya, balances all three dosha.

Moong Dāl Sambar with Green Beans

Preparation: 45 minutes

Serves: 4

Use heaped measurements except when stated otherwise.



½ cup/100g whole moong dāl 

8 cups/2-litres water – divided

2½ cups/275g green beans

1½ tsp fine rock salt

2 tsp jaggery

⅓ cup coriander leaves, chopped

Sambar-coconut paste

2½ tsp sambar powder – moderately spiced

½ cup/40g dried shredded coconut 

½ -1 tsp tamarind paste


2 tsp ghee

½ tsp mustard seeds

 tsp asafoetida powder (hingu)

12 – 15 curry leaves


1.  Chop green beans into small uniformed pieces and measure out the remaining ingredients – set aside.

2.  Wash dāl until water runs clear, drain, add 7 cups water, bring to boil, then reduce heat to maintain a rapid simmer. Simmer, uncovered for 15 minutes.

3.  Add beans and simmer until soft and the dāl has broken down – 30 minutes.

4.  Turn off the heat – add salt and jaggery.

Sambar-coconut paste

5.  In an upright blender, place coconut, sambar powder, tamarind paste and the remaining 1 cup water.

6. Blend into a smooth paste – 1 minute.

7.  Add paste to dāl. Swish blender clean using the liquid from the dāl.


8.  In a small pan over medium heat, heat ghee, add mustard seeds; when seeds start to pop, turn down heat, add asafoetida and curry leaves – fry for a few seconds, swish or stir pan to fry spices evenly.  

9. Add to sambar, simmer for a few minutes.

10.  Add coriander, turn off heat and let sit for 5 minutes to allow flavors to develop. Taste, adding tamarind, jaggery or salt, if needed.



With rice, dosa, chapati or rotti. When serving with rice, add extra water. Suitable morning or evening, in all seasons.


  • Use seasonal vegetables – as a guideline, beetroot, cabbage and beans are best used by themselves, carrot and capsicum can be combined with other vegetables. Mixing too many vegetables may result in an unsuitable taste.  
  • Replace whole moong with split moong or toor dāl.

1. Chop beans and measure ingredients

2. Rinse dāl

3. Add water

4. Simmer rapidly, uncovered 15 mins

5. Add beans

6. Simmer 30 mins

7. Until beans and dāl are soft. Turn off heat

8. Add salt and jaggery. Set aside

9. SAMBAR-COCONUT PASTE: In blender, place coconut, sambar, tamarind and water

10. Grind 1 min, until smooth

11. Add to dāl

12. Stir and set aside

13. VOGGARANE: In small pan, heat ghee

14. Add mustard seeds; when seeds pop

15. Add asafoetida

16. Add curry leaves – fry few secs

17. Swish pan to fry evenly

18. Add to sambar and simmer few mins

19. Turn off heat, add coriander

20. Stir and let sit 5 mins

21. Taste, adding tamarind, jaggery or salt, if needed

22. Serve