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
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
2½ tsp sambar powder – moderately spiced
½ cup/40g dried shredded coconut
½ -1 tsp tamarind paste
2 tsp ghee
½ tsp mustard seeds
⅛ 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.
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.
- 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.