What is moong dal? Mung dal Supreme

If your ideas for using moong dal don't extend beyond sprinkling a few pea sprouts on your salad, we suggest you think twice.

Mung dal, either whole or husked, can be used to prepare main dishes, salads, soups, pastas, snacks, drinks and desserts. Mung peas go well with grains, vegetables and herbs, sour and tart fruits, other plants, spices and herbs, and even rice, soy and various nuts.

Mung or mung pea (Phaseolus aureous) is a small cylindrical pea with a bright green skin and yellow inside. It is eaten whole, ground with skin, ground and peeled, and sprouted. It is widely used in Indian and Chinese cooking.

Ayurvedic experts consider mung peas to be a very valuable food - they are extremely nutritious and easier to digest and absorb than most other legumes.

When cooked to a soft, butter-like state and combined with digestion-enhancing herbs and spices, mung beans are easily digested even after illness, and by the very old and very young, individuals with weak digestive fire.

Mung peas are light and tender, have an astringent and sweet taste, and have a cooling nature. When prepared in combination with appropriate herbs and spices, mung beans balance all doshas.

From the point of view of modern nutritionology, mung peas provide protein, fiber, and are a source of phytoestrogens. It also contains vitamins A, C and E, folic acid, phosphorus, magnesium, iron and calcium.

How to buy and store

Mung peas are sold in oriental stores and markets, health food stores, online stores and even some supermarkets. When buying whole peas, make sure that they are intact, approximately the same size, rich in color, and have their skins on.

Store it in clean, airtight containers. Buy peas with a month's storage in mind. If you store it longer, it will take longer to cook and will cause gas to accumulate in the intestines.

If you buy sprouted peas, choose fresh, firm sprouts without brown spots. After purchasing, cook and eat the sprouts as quickly as possible, preferably the same day. You can also sprout peas at home.

How to prepare

Dried peas and dals may contain small twigs, stones and other foreign matter. Take a white plate, pour the peas onto it and carefully sort through them. Also remove any discolored or shriveled peas.

Dry peas and dals must be washed thoroughly several times, changing the water each time. Pour out anything that floats to the surface of the water.

How to cook

Usually dry moong dal does not require pre-soaking. Split mung beans and other types of peas can be cooked in a pressure cooker, oven, or on the stovetop. If you are cooking on the stove, skim off and discard any scum that accumulates on the surface of the water.

Usually dals taste better when they are simmered for a long time on low heat. In all cases, cook the peas until they are completely softened.

Combinations with other products

Whole moong can be combined with brown or white rice, wheat or oatmeal in a dish called kitchari. You can also boil the peas to the consistency of soup, with plenty of water and spices.

Stews and soups are often prepared where whole or shelled mung beans are combined with herbs, vegetables, and grains such as barley or pearl barley. Moong dal flour can be mixed with wheat flour to make flat breads in a frying pan.

Cook moong with lots of herbs and spices. Whole and shelled moong goes well with fresh ginger, basil, coriander, rosemary, sage, thyme, parsley, curry leaves and tarragon, lemon juice and spices such as turmeric, cayenne, ajwain, cumin, coriander, garam masala, black pepper and bay leaf.

RECIPES

Here are some recipes using moong from the brochure “Ayurvedic Mung Recipes”.

Basic Moong Dal Recipe

1/2 cup crushed hulled mung bean

2-4 cups of water

Rock salt to taste

1/2-1 tbsp ghee (ghee) (for Kapha constitution, take the smallest amount)

1/2 tsp. cumin seeds

1/8 tsp turmeric

Sort the peas and rinse. Drain. Place the rinsed and drained dal in a heavy bottom pan, add turmeric and 3 cups of water.

Bring to a boil; Reduce heat to medium/low and let simmer until dal is tender (about 30-40 minutes).

Stir occasionally to prevent burning; add water if necessary until the desired consistency is achieved. If foam forms on the surface, skim it off.

When the peas are cooked, add salt and stir. In a separate pan, melt the ghee, add the cumin seeds and roast them until the cumin aroma comes out. The cumin should turn brown but not burn.

Gently pour the oil and cumin mixture into the cooked dal. Stir and serve immediately along with cooked basmati rice or other grains and vegetables. If you make this dal thin and smooth with the help of a whisk, it can be drunk as a nutritious soup.

Bitter greens, mung sprouts, avocado and orange salad

1 cup baby spinach leaves

1 cup bitter greens of various types (dandelion, watercress, etc.)

1 cup fresh mung sprouts, halved

1 cup orange segments, seeds removed

1/2 cup chopped avocado

1 tbsp. soaked walnut slices (soak for 15 minutes in warm water)

1 tbsp. olive oil

1 tsp lemon zest

Rock salt to taste

Freshly ground black pepper to taste

1 tbsp. tahini (ground sesame)

1/2 tsp. finely chopped fresh ginger

Heat one tablespoon of olive oil in a long-handled skillet. Throw in the spinach leaves and mung sprouts into the oil and stir briefly until the spinach leaves wilt.

Transfer the mixture to a bowl and let cool. Add bitter greens, orange and avocado. In another bowl, quickly stir lemon juice, 1 tbsp. olive oil, lemon zest, salt, pepper, ginger and tahini.

Pour this dressing over the salad, spreading it evenly. Sprinkle with chopped nuts and serve immediately.

Mung and herb paste for spreading on bread

1/2 cup shelled mung bean

2 tbsp. almond butter or ground sesame seeds

1 tsp finely chopped ginger

1 tbsp. chopped fresh parsley

1 tbsp. chopped fresh basil

1 tbsp. olive oil

1/4 tsp. ground cumin

Rock salt to taste

1 tbsp. lemon juice

Freshly ground black pepper to taste, or a large piece of sweet paprika

1-2 tbsp. water, as needed

Heat a long-handled frying pan and fry the moong dal (without oil) for 10-12 minutes until it turns golden. The peas should be stirred constantly so that they brown on all sides and do not burn.

Remove from heat, transfer peas to a spice grinder or food processor, and process into coarse flour.

Similarly, grind all the remaining ingredients and mix them into a smooth paste, adding water if necessary. This paste is spread on toast, crackers, bread tortillas, and fresh vegetables cut into pieces can also be dipped into it.

excellent source of minerals

more details...

is a unique legume crop, which is distinguished by small oval yellow beans. India is considered the birthplace of this plant. This product is highly valued for its dietary properties and excellent nutritional components. Mung beans contain various minerals and vitamins, making it an excellent product with antiseptic properties. Mung beans were often used to detoxify the body. Since it is rich in fiber and contains no cholesterol, it is indispensable for patients with diabetes. In addition, mung beans will help prevent the extensive development of cancerous tumors, and they can also normalize hormonal levels in many women during menopause.

The sprouts of these wonderful beans are rich in essential vitamins A, B, C, E, and are also an excellent source of minerals - iron, calcium and potassium.

Mung beans have an antitoxic effect. They perfectly heal thermal burns, remove toxins and harmful substances from the body, and have a diuretic and hypolipidemic effect. In addition to iron and calcium, a large amount of ascorbic acid was found in sprouted seeds.

Mung gave TRS 500 gm.

Best before date: December 2020

Moong gave Deepak 500 gm.

Mung dal Supreme

500 grams Shelf life: March 2021 Recommended donation - 125 hryvnia Buy

Moong dal 2000 TRS

Best before date: January 2021

Mung dal Schani

Moong dal chilka.

Urad dal chilka

Urad dal in TRS peel. 500 grams

Best before date: April 2020

Urad dal in Deepak peel. 1000 grams

Urad dal in TRS peel. 1000 grams

Urad dal in Schani peel. 1000 grams

Best before date: August 2021

Urad dal in TRS peel. 2000 grams

Best before date: 31-01-2020

Urad dal in Schani peel. 2000 grams

Best before date: April 2022

TRS peeled urad dal. 500 g.

Bajwa peeled urad dal. 500 g.

Urad dal is peeled and without peel. TRS 1000 g.

Urad dal is peeled and without peel. Cft. 1000 g

Best before date: September 2020

Urad dal is peeled and without peel. Bajwa 2000

Urad dal is peeled and without peel. Schani 2000

Best before date: June 2021 Recommended donation - 430 hryvnia Buy

Tur gave. TRS 500 g.

Best before date: April 2020

Chana gave

Best before date: May 2020

Kala chana dal TRS (brown Indian peas) 500 grams

Kala chana dal Schani (brown Indian peas) 500 grams

Best before date: October 2021

Kala chana dal TRS (brown Indian peas) 1000 grams

Kala chana dal Schani (brown Indian peas) 2000 grams

Dal, its varieties and methods of preparation.

Dal is the name given to shelled peas or lentils, and the same name goes to the soup made from them. Dal is served as a soup and also poured over rice. Dal with bread can also serve as a meal on its own.

Dal is rich in iron and B vitamins, in addition, it is the main source of protein in the Vedic diet. Some varieties of dal are not inferior to meat in protein content, and some types even surpass it. When dal is consumed along with other protein-rich foods such as grains, nuts and dairy products, the body's absorption of protein increases. For example, rice protein is digestible by 60%, dal protein by 65%, but when these products are consumed together, protein digestibility increases to 85%.

More than 60 varieties of dal are grown in India, while in Ukraine and Russia there are only a couple, and even those in India are considered fodder :).

Mung-dal. The grains are small, pale yellow, rectangular in shape. This dal is made from mung beans, which are often used for sprouting. Moong dal has a bland taste. It is easily digestible and is well absorbed by the body, which is why it is recommended for children, the elderly and convalescent patients.

These beans are grown in Central Asia. They are used there unshelled. Mung beans (mung beans) are green, small, 3-6 mm long. Mash can also be purchased in Russian markets. We recommend buying only matte beans. To give mung bean a marketable appearance, it is often washed with water. Washed mung bean becomes bright and shiny, but, unfortunately, a bug starts in it almost instantly. Mung bean takes a little longer to cook than moong dal, but its taste is in no way inferior to it, and in some dishes it is even superior.

Urad-dal. The grains are small, grayish-white, rectangular in shape. Urad dal is twice as rich in protein as meat. It is often used in appetizers or ground into flour, made into a batter and allowed to ferment to create a smooth, light dish.

Channa dal. This variety of dal is larger than moong dal, the grains are yellow in color and round. Has a sweet taste. This is one of the smallest representatives of the Turkish pea (chickpea) family. If you can't get your hands on channa dal, replace it with yellow split peas, which can also be used to make a pretty tasty (though not entirely authentic) dal.

Tur-dal. The grains are larger than channa dal, pale yellow and round. This dal is obtained from the fruit of a legume plant known in the West as pigeon pea. Shur dal peas are sometimes covered with a film of oil, which must be washed off before use.

Turkish peas (chickpeas), called kabuli channa in India, is an excellent source of protein. It is very hard, so it needs to be soaked several hours before cooking. Boiled chickpeas are usually eaten as a separate dish in the morning with a little grated ginger or in combination with other dishes such as upma or khichri. Soaked chickpeas can also be consumed raw. To do this, you just need to salt it and sprinkle it with ground black pepper and ground toasted cumin. 10 soaked black pepper peas each morning is an ideal natural tonic and provides the body with a significant portion of its daily protein requirement. Ground chickpeas produce flour, which is very widely used in Vedic cooking.

If you don't have dal, you can use split peas or lentils, although these won't be a complete substitute.

In India (especially northern India), it is rare that a meal is complete without dal in one form or another. There are many dal dishes that can be served for breakfast, lunch and dinner. Dal can be used to make soups and thick sauces, it can be used in vegetable dishes, raw chashni, make salads from dal sprouts, and can also be used to prepare savory snacks, pancakes and sweets.

The dal must be washed before using. But first you should sort it out, removing small stones and debris. The best way to do this is by pouring the dal onto a large baking sheet and slowly moving the grains from one end to the other. Only wash the amount you need. To do this, pour the dal into a metal sieve and lower the sieve into a large container two-thirds filled with water. Wash the grains thoroughly with your hands for about 30 seconds. Then lift the sieve, drain the water and pour in new water. Repeat the procedure several times until the water becomes relatively clear. Then drain or soak the dal as per the recipe.

HOW TO COOK DAL

The easiest way to boil split dal is to place it in a wide, thick pan with the volume of water specified in the recipe, add ghee or butter, fresh ginger and a pinch of turmeric.

Stirring occasionally, bring the water to a boil. Then reduce the heat, cover the pan with a tight-fitting lid and simmer over low heat until the dal is completely soft, which will take about 45 minutes to an hour and a half. Cooking time will vary depending on the hardness of the water, the type of dal and its shelf life: old dal takes about twice as long to cook as new-harvested dal. What consistency the dal will have, whether it will be liquid or thick, depends on the amount of water. Cook small whole moong dal grains for about 45 minutes.

Thin soups made from split dal cook fastest in a pressure cooker: a small amount of dal cooks in a pressure cooker in 20-25 minutes, and whole chickpeas soften in 30-40 minutes. It is better to cook dal puree or gravy in a saucepan because in a pressure cooker the grains will stick to the bottom and crowd into the steam valve.

Helpful information:

*The dal is measured before soaking.

** Cooking time for dal depends on the hardness of the water. If the water is too hard, the cooking process slows down, and therefore you should never add salt during cooking: it is a mineral and increases the hardness of the water.

Pressure cooker instructions sometimes tell you not to cook peas and beans in the cooker, because cooking with insufficient water causes the beans to foam too much and clog the pressure cooker valve. To avoid clogging the valve, make sure that the water does not fill the pressure cooker more than halfway; For cooking split grains, you should take at least six, and for whole grains, three times as much water.

Cook the dal over moderately low heat. When you pressure cook dal, make sure that the pressure cooker does not get clogged. If this does happen, remove the pressure cooker from the heat, place it in the sink under running warm water and gradually change it to cold. After a few minutes, slowly open the valve slightly, being careful not to get scalded by the steam. To reduce the formation of foam, you can add a tablespoon of butter to the dal. Cook the dal without pressure by covering the pressure cooker with a lid.

Dal soup, which can be thick or thin depending on the recipe, is usually simmered for a long time until the grains are cooked and smooth.

Chaunch(roasted herbs and spices) added to the dal before removing it from the heat is what gives it its unique taste and aroma. Heat a small amount of ghee or vegetable oil in a small frying pan or saucepan, then add the spices. When they turn brown, add them along with the oil to the cooking dal. Be careful! Cover the pan immediately as the hot oil will create a small explosion when it touches the dal - one of those surprises that makes cooking Vedic dishes fun and enjoyable.

Bon appetit:)

Sprouting beans.

Legumes are also consumed in sprouted form. As the beans sprout, their nutritional value increases significantly. In addition, the content of vitamins C, E and group B increases many times over. The proteins of sprouted beans are extremely well absorbed, and the starch they contain turns into sugar, making the sprouts very tasty. The low-calorie minerals, enzymes and fiber found in bean sprouts are extremely beneficial.

Sprouted beans should be eaten immediately after they reach the desired size, when their nutritional properties are fully manifested. Sprouts can be used raw in salads, as well as fried in oil with spices or lightly stewed - then they will make a delicious breakfast, especially useful in winter.

Sprouted beans can also be added to stir-fried vegetables, broths and dal soups just before serving, or used to garnish certain dishes.

To sprout 1/2 cup (100g) of whole chickpeas or moong dal, you will need a medium cup, a quart jar, a piece of cheesecloth and a thick rubber band.

Make sure that the grains are clean and whole. Remove broken and dry grains, pebbles, chaff and other debris.
Rinse the dal thoroughly. Soak in room temperature water for 8-12 hours or overnight. After this, dry the swollen grains and rinse them with clean water three to four times. Do not discard the water in which the beans were soaked. Although it is yellowish, cloudy and does not have a very pleasant smell, it is just what your indoor plants are waiting for.
Place the grains in a jar, cover it with gauze and secure with a rubber band. Then turn the jar upside down and place it at a 45° angle in a bowl of water so that the grains can be properly saturated with moisture. Then put the can of beans in a cool, dark cupboard and rinse them with clean water three to four times a day. Beans usually germinate on the third to fifth day.
Typically, sprouted beans are ready to eat when the sprouts reach a height of 6 mm-1.5 cm. They can be served immediately or can be stored in the refrigerator under a cloth for two days.

Today we will prepare moong dal soup with tomatoes. Mung dal, also known as mung bean, is a leguminous crop originating from India, and is a storehouse of protein and microelements.
The soup turns out very beautiful, tasty, simple and aromatic.

Ingredients:

¾ cup moong dal
1 large or 2 small tomatoes
2.5 tbsp. ghee or vegetable oil
2.5 tbsp. lemon juice
Spices: 1 tsp. cumin, 0.5 tsp. asafoetida, 0.5 tsp. turmeric
1 tbsp. grated ginger
1 hot pepper
1 tbsp. brown sugar
1 tsp salt
2 tbsp. chopped parsley
6 glasses of water

What to do about it?

We need to prepare the ingredients. Wash the moong dal thoroughly. Grind the pepper...

grate ginger...

and cut the tomato into pieces.

Pour water into a saucepan and put on fire. When it boils, add ginger, pepper, turmeric, and moong dal. Bring to a boil and cook for 40 minutes.

After this time, let's look at our dal. It boiled, but didn't fall apart. Moong dal still retains its shape. That's how it should be.

There is no need to boil it to a paste-like state; it is better that it remains whole.
Next, add salt, chopped tomatoes, parsley and brown sugar.

Friends, if you want your dishes to contain more good qualities and give you more good emotions, add a small amount of sugar halfway through cooking (even in salty dishes). And tomato dishes always require added sugar, because... Sugar improves the taste of tomatoes, softens their internal fire and generally improves their digestion.

We also add lemon juice to the soup and continue to cook.

While the soup is cooking, we fry the spices in oil. Turn on the heat and heat the ghee. When the ghee is hot, fry the cumin until brown. It will give a nice taste to the dal.

Just before the end of frying, add asafoetida and pour the mixture into the soup. At the same time, be careful, the oil will splash actively!

Stir, cook for 5 minutes and that’s it, the soup is ready.

Serve

Dal is the name given to shelled lentils or peas, and the same name goes to the soup made from them. Dal is served as a condiment for the main dish or poured over rice. Dal with bread can also serve as a meal on its own.

For example, in India they grow more than 60 varieties of dal, but in Rus' they grow only a couple, and even those in India are considered fodder :)).

The four types of dal included in the recipes in this book are the most common and can be purchased at Asian grocery stores and health food stores. Below is a description of these varieties.

Mung dal (mung bean). The grains are small, pale yellow, rectangular in shape. This dal is made from mung beans, which are often used for sprouting. Moong dal has a bland taste. It is easily digestible and is well absorbed by the body, which is why it is recommended for children, the elderly and convalescent patients.

These beans are grown in Central Asia, where they are known as mung beans. They are used there unshelled. Mung beans (mung beans) are green, small, 3-6 mm long. Mash can also be purchased in Russian markets. We recommend buying only matte beans. To give mung bean a marketable appearance, it is often washed with water. Washed mung bean becomes bright and shiny, but, unfortunately, a bug starts in it almost instantly. Mung bean takes a little longer to cook than moong dal, but its taste is in no way inferior to it, and in some dishes it is even superior.

Turkish peas (chickpeas), called kabuli channa in India, is an excellent source of protein. It is very hard, so it needs to be soaked several hours before cooking. Boiled chickpeas are usually eaten as a separate dish in the morning with a little grated ginger or in combination with other dishes such as upma or khichri. Soaked chickpeas can also be consumed raw. To do this, you just need to salt it and sprinkle it with ground black pepper and ground toasted cumin. 10 soaked black pepper peas each morning is an ideal natural tonic and provides the body with a significant portion of its daily protein requirement. Ground chickpeas produce flour, which is very widely used in Vedic cooking. In the recipes in this book it is called "chickpea flour."

If you don't have dal, you can use split peas or lentils, although these won't be a complete substitute.

HOW TO COOK DAL

The easiest way to boil split dal is to place it in a wide, thick pan with the volume of water specified in the recipe, add ghee or butter, fresh ginger and a pinch of turmeric.

INSTRUCTIONS FOR COOKING DAL IN PRESSURE COOKER

Dal type	Soaking time	Proportions of dal* and water	Cooking time** in a pressure cooker
Whole chickpeas (chickpeas)	8 hours or night	1:3,5	30-40 min
Whole moong and urad dal	5 hours or night	1:3	20-25 min
Split moong and urad dal	-	1:6 (for soup)	20-25 min
Split peas and chana dal	5 o'clock	1:6.5 (for soup)	25-30 min

*The dal is measured before soaking.

Dal soup, which can be thick or thin depending on the recipe, is usually simmered for a long time until the grains are cooked and smooth.

Chaunk (roasted herbs and spices) added to the dal before removing it from the heat is what gives it its unique taste and aroma. Heat a small amount of ghee or vegetable oil in a small frying pan or saucepan, then add the spices. When they turn brown, add them along with the oil to the cooking dal. Be careful! Cover the pan immediately as the hot oil will create a small explosion when it touches the dal - one of those surprises that makes cooking Vedic dishes fun and enjoyable.

HOW TO GROW BEANS

Sprouted beans can also be added to stir-fried vegetables, broths and dal soups just before serving, or used to garnish certain dishes.

To sprout 1/2 cup (100g) of whole chickpeas or moong dal, you will need a medium cup, a quart jar, a piece of cheesecloth and a thick rubber band.

Make sure that the grains are clean and whole. Remove broken and dry grains, pebbles, chaff and other debris.
Rinse the dal thoroughly. Soak in room temperature water for 8-12 hours or overnight. After this, dry the swollen grains and rinse them with clean water three to four times. Do not discard the water in which the beans were soaked. Although it is yellowish, cloudy and does not have a very pleasant smell, it is just what your indoor plants are waiting for.
Place the grains in a jar, cover it with gauze and secure with a rubber band. Then turn the jar upside down and place it at a 45° angle in a bowl of water so that the grains can be properly saturated with moisture. Then put the can of beans in a cool, dark cupboard and rinse them with clean water three to four times a day. Beans usually germinate on the third to fifth day.
Typically, sprouted beans are ready to eat when the sprouts reach a height of 6 mm-1.5 cm. They can be served immediately or can be stored in the refrigerator under a cloth for two days.

Countless varieties of legumes have been grown in different parts of the world for several thousand years. In many countries, legumes are considered a relatively inexpensive, valuable dietary product because they contain complex carbohydrates, fiber, protein, and various microelements. Legumes go well with grains, vegetables and spices, have an oily texture and a subtle nutty flavor. Legumes include beans, peas, lentils and dal (also called dhal in Ayurvedic cooking). Legumes perfectly nourish all seven tissues (), which is especially important for vegetarians. For better digestion, various spices are added to legumes - asafoetida (also called hin), cumin, fresh or ground ginger, black pepper, coriander, mustard seeds, etc. Adding these spices helps reduce side effects such as bloating and gas.

The easiest legume to digest is the yellow legume (split). Moong dal is the fastest of all dals to prepare (on average 20-30 minutes). Yellow moong dal is peeled and split green mung dal beans.

There are several ways to prepare and use legumes:

1. The legumes are washed well, soaked overnight, the next day added to boiling water, cooked over low heat for 20-40 minutes, with the addition of spices, ghee (Ghee), vegetables, grains (especially basmati rice).

2. Legumes are soaked for several hours, then ground into a paste and used in making desserts, dumplings, and pancakes.

3. Legumes are ground into flour to make bread, flatbreads, and puddings.

4. Legumes are sprouted and added to salads.

Below is a list of the most commonly known pulses (dals):

Toor dal;
Mung Dal;
Yellow Mung Dal;
Lentils (Lentil);
Urad Dal (Urad dal);
Chickpeas (Garbanzo);
Split Chickpeas Chana Dal (Chana dal).

TUR DAL

Toor dal has a rich history in Ayurvedic cooking, its use dates back over 3000 years, currently tour gave and is widely used in culinary traditions throughout Asia, Africa and South America. Tur gave It has a deliciously nutty aroma, a sweet, slightly astringent taste and goes well with basmati rice. Thanks to its warming energy tour gave is an ideal product for balancing Vata and Kapha, especially with the addition of spices such as coriander and cumin.

Tur gave before cooking, soak for 4-8 hours (preferably overnight), then rinse thoroughly, add water (1:2 ratio), bring to a boil, reduce heat and cook until tender for 30-40 minutes, stirring occasionally. If necessary, you can add water. If you use unshelled beans, you need to increase the cooking time and, accordingly, add more water.

TUR DAL WITH SPINACH

*Ingredients*	*Effect on doshas*	*Quantity*	*Cooking method*
Tur gave	B↓ K↓	1 glass	The tur was allowed to soak overnight, drained and rinsed. Pour water into a saucepan, boil and cook for 20-25 minutes. Add spinach and spices (previously fried in ghee) and salt. Cook until done for 15-20 minutes.
Water	B↓ P↓ K	2 glasses
Spinach (chopped)*	V P K↓	1 glass
Ghee (Ghee)		½ tbsp. spoons
Salt	V↓PC	½ teaspoon
Asafoetida	V↓ P K↓	¼ teaspoon
Caraway	V↓ P K↓	¼ teaspoon
Black pepper	V↓PC↓	1/4 teaspoon

*Spinach can be replaced with any seasonal vegetables

MONG DAL

Mung dal – green beans that are an important and versatile food item in Ayurvedic cuisine. Beans moong dal have been cultivated throughout India for at least 4,000 years, and they have served as a staple food in many Asian cultures. Moong dal pacify all three doshas - Vata, Pitta, Kapha, are easily digested and nourish body tissues (and are suitable even for those people who usually have problems digesting legumes.

MONG DAL SOUP

*Ingredients*	*Effect on doshas*	*Quantity*	*Cooking method*
Moog dal (green)	VPK=	1 glass	Soak the mung dal beans overnight. Melt the butter in a saucepan, add cumin and mustard seeds, fry lightly (1-2 minutes), add the rest of the spices. Add moong dal and water, simmer over low heat for 40-50 minutes, add vegetables 10 minutes before readiness. When cooked, the beans should be soft but retain their shape.
Water	B↓ P↓ K	3 glasses
Ginger (dry)		¼ teaspoon
Coriander	VPK=	¼ teaspoon
Caraway	V↓ P K↓	¼ teaspoon
Mustard (seeds)	V↓ P K↓	¼ teaspoon
	B↓ K↓ P (if consumed in excess)	¼ teaspoon
	V↓ P K↓	¼ teaspoon
Asafoetida	V↓ P K↓	1 pinch
Salt	V↓PC	taste
Ghee (Ghee)	B↓ P↓ K (if consumed in excess)	1 tbsp. spoon
Seasonal vegetables (chopped)		1 glass

Mung dal bean sprouts

Rinse moong dal in running water, place on a plate, add water so that the beans are completely covered and the water level is a couple of centimeters higher. Leave it overnight. The next day, rinse 3-4 times. Cover the beans with a damp cloth and place them in a cool, dark place for two to three days, remembering to wash them every day. When the sprouts reach 0.6-1.0 cm, you can safely consume them. Store forgiven beans in the refrigerator for 2-3 days. Sprouted beans remove toxins (), cleanse the liver and bile, reduce high acidity, and improve metabolism.

LENTILS

Lentils is a source of calcium, magnesium, phosphorus, iron, sulfur, vitamin A, proteins. Red lentils cooks faster and nourishes the body without burdening the digestive system, cleanses the liver, reduces fat reserves in the body, can cause constipation. Lentils It also contains a large amount of uric acid, so it is not recommended for use for gout. Thanks to its soft, light and incredibly nutritious qualities - lentils a good choice to support all three doshas all year round. Use red lentils as a base for a warm, nourishing soup, or you can substitute lentils moong dal when preparing kitchari.

RED LENTILS WITH SPICES

*Ingredients*	*Effect on doshas*	*Quantity*	*Cooking method*
Red lentils		1 glass	Soak the lentils for 2-4 hours, drain and rinse. Melt the butter in a saucepan, add spices and heat for 1-2 minutes (until aroma appears). Add lentils and 2 cups water to the pan, bring to a boil, cover and simmer for about 30 minutes. When serving, you can add steamed vegetables and cilantro, and a slice of lemon.
Water	B↓ P↓ K	2 glasses
Coriander	VPK=	¼ teaspoon
Caraway	V↓ P K↓	¼ teaspoon
		¼ teaspoon
Salt	V↓ P K	¼ teaspoon
Ghee (Ghee)	B↓ P↓ K (if consumed in excess)	1 teaspoon
Black pepper	V↓ P K↓	pinch

URAD DAL

Urad dal (Urad dal) - These are small black beans. You can often find urad dal in shelled form (outwardly similar to lentils, only grayish-whitish in color). Urad dal has been used in Indian cuisine for thousands of years as the main ingredient in the popular dish Dal Makhani. Urad dal Usually used for making soups, but it would also be quite appropriate as an addition to rice. Ural gave You can also grind it into flour and add it to the dough. Due to its nutritional properties urad dal especially suitable for Vata.

URAD DAL WITH TOMATOES AND ZUCCHINI

*Ingredients*	*Effect on doshas*	*Quantity*	*Cooking method*
Urad dal	B↓ (with excessive PC use)	1 ½ cups	Soak the urad dal overnight and rinse two to three times with running water. Melt 1 tbsp in a saucepan. spoon of ghee (ghee), add ginger, garlic and chilli, add urad dal, water, bring to boil, cover and simmer on low heat for 20 minutes or until urad dal is soft. Pour boiling water over the tomatoes, remove the skin, and grate. Add tomatoes, chopped zucchini and remaining spices to the pan. Continue simmering for another 10 minutes. Add the remaining tablespoon of oil. When serving, sprinkle with chopped cilantro.
Water	B↓ P↓ K	3 glasses
Tomato	V↓ P K↓ (during heat treatment)	3 pcs.
Zucchini	MIC= (with excessive consumption of B)	2 pcs.
Ghee (Ghee)	B↓ P↓ K (if consumed in excess)	2 tbsp. spoons
Salt	V↓ P K	1 teaspoon
Black pepper	V↓ P K↓	½ teaspoon
Asafoetida	V↓ P K↓	¼ teaspoon
(ground)	V↓ P K↓	¼ teaspoon
Ginger (fresh)	B↓ K↓ P (if consumed in excess)	1 teaspoon
Nutmeg	VPK=	1/8 teaspoon
Chilli	V↓ P K↓	1/8 teaspoon
Garlic (chopped)	V↓ P K↓	1 teaspoon
Cilantro	VPK=	1 bunch

MONG DAL (YELLOW)

Yellow Moong Dal - these are peeled and chopped whole green mung dal beans, which are more easily digested and require less time to cook. Mung dal beans are an excellent source of protein and fiber. Yellow mung dal beans are a staple food in many countries around the world. Moong dal is combined with basmati rice and various spices to prepare a well-known Ayurvedic dish - Kichari.

YELLOW MONG DAL WITH VEGETABLES

*Ingredients*	*Effect on doshas*	*Quantity*	*Cooking method*
Moong Dal (yellow)	VPK=	1 glass	Rinse the moong dal under running water (3-4 times), add 3 cups of water and spices to the pan. Bring to a boil, reduce heat and simmer for 25-30 minutes, stirring occasionally. Add green vegetables and cook for another 10-15 minutes. Add some salt.
Water	B↓ P↓ K	3 glasses
Ginger (dry)	B↓ K↓ P (if consumed in excess)	½ teaspoon
Coriander	VPK=	1 teaspoon
Caraway	V↓ P K↓	1 teaspoon
Mixed vegetables (spinach, cabbage, zucchini, carrots)		1 glass
Salt	V↓PC	Taste

KITCHARI

Kitchari can rightfully be called the most important dish of Ayurvedic cooking. Cooking Kitchari has many variations depending on the spices, oil, vegetables, legumes (dal) and grains used. Some Kichari recipes may be ideal for cleansing, while others may be more beneficial in rejuvenation therapy. Some may be good for the fall season, while others are better for the summer. For those with a Kapha constitution (Prakriti) or a Kapha imbalance (Vikriti), when preparing Kichari, basmati rice can be replaced with quinoa, which has lighter qualities and provides the body with complete protein, vitamins and minerals. And sesame seeds (or tahini) give this dish a delicious creamy taste.

*Ingredients*	*Effect on doshas*	*Quantity*	*Cooking method*
Basmati rice	VPK= (with excess K)	1 glass	Melt butter in a saucepan, add mustard, fenugreek, fennel and cumin spices, fry for 1-2 minutes. Once the seeds begin to crackle and a wonderful aroma appears, add ginger, turmeric, ground black pepper and asafoetida. Then add basmati rice and moong dal (pre-soaked for 2-3 hours), water and bring to a boil. Reduce heat, after 15 minutes add chopped vegetables, and simmer for another 15-20 minutes until cooked. Add salt and lemon juice. Garnish the finished dish with cilantro, coconut flakes or lightly toasted sesame seeds. You can add more water if necessary. As a rule, Kichari has the consistency of a stir-fry rather than a puree soup. Although if you have slow digestion, you can make the Kichari thinner.
Moong dal (yellow)	VPK=	1 glass
Water	B↓ P↓ K	4-5 glasses
Celery (stem)	V P↓ K↓	1 PC.
Zucchini, zucchini	VPK= (V in excess)	1 PC.
Carrots (small)	V↓ P K↓	1 PC.
Spinach (chopped)	V P K↓	½ cup
Ginger (fresh)*	B↓ K↓ P (if consumed in excess)	1 teaspoon
	V↓ K↓P (with excessive use)	¼ teaspoon
Mustard (seeds)**	V↓ P K↓	1/8 teaspoon
V P K	1 tbsp. spoon

*Fresh ginger can be replaced with ½ teaspoon of dry ginger

**Not recommended for people with Pitta constitution or Pitta imbalances

***For summer season and Pitta constitution

****The top of the finished dish can be sprinkled with sesame seeds and cilantro for Vata, coconut flakes and cilantro for Pitta, and cilantro for Kapha.

Although traditional Kitchari is prepared with basmati rice and moong dal, even these basic ingredients can vary (for example, moong dal can be replaced with ural dal or lentils, and basmati rice with quinoa). Depending on the ingredients, Kichari can be nourishing, cleansing, warming or cooling, and its consistency can be thick or thinner.

NUT

Chickpeas (G arbanzo) – Well known to everyone as chickpeas, they have been a staple of Mediterranean and Indian cuisine for thousands of years. Like all legumes, chickpeas are an excellent source of protein. In addition, chickpeas contain quercetin (supports normal blood circulation and immunity), chlorogenic acid (antioxidant), vitamins A and B, and minerals (magnesium, potassium, manganese). Eating chickpeas helps strengthen the body and helps with physical weakness.

HUMMUS

*Ingredients*	*Effect on doshas*	*Quantity*	*Cooking method*
Chickpeas	V P↓ K↓	1 glass	Soak the chickpeas overnight and rinse with running water two or three times in the morning. Pour water, add onion and simmer over low heat for 60 minutes. Drain (but do not throw out) the water, add cumin, garlic, lemon juice, olive oil, salt and tahini. Beat in a blender. If you need a thinner consistency, add a little water in which the chickpeas and onions were cooked. Garnish with parsley and paprika on top. Prepared hummus can be stored in the refrigerator for up to three days. Traditionally served with pita bread, cucumber and arugula.
Caraway	V↓ P K↓	1 teaspoon
Water	B↓ P↓ K	4 glasses
Garlic	V↓ P K↓	2 cloves
	V↓ P K↓	1 PC.
Olive oil	V↓P ↓K	2 tbsp. spoons
Paprika	V↓ P K↓	2 pinches
Parsley (greens)	VPK= (P with excessive consumption)	2 tbsp. spoons
Salt	V↓ P K	½ teaspoon
Tahini	V↓ P K	¼ cup
Onion	V↓ P K↓	¼ cup

Culinary tricks for cooking legumes. How to reduce the “music”?

Most people, when they think about eating legumes, start thinking about the “musical” consequences. Most legumes increase Vata, which basically leads to an increase in Wind in the body. There are at least two ways to reduce this effect. The first way is to gradually introduce legumes into your diet so that the body can cope with digestion without any problems. The second way is to learn how to cook legumes correctly:

Always pre-soak your beans. Soaking not only starts the rehydration process, but also helps remove components that hinder the digestion process. After soaking, rinse the beans two to three times.
To prepare legumes, the ratio of water to whole legumes is 3:1, water to shelled legumes is 2:1.
To reduce gas formation, pour boiling water over the beans two or three times, and then soak overnight.
Legumes must be brought to full readiness, since legumes that are not undercooked are less digestible.
Always cook pulses with the addition of - asafoetida, ajwain, cumin, coriander, fresh ginger,...

Add salt at the end of cooking. The salt will prevent the beans from becoming soft inside. Tomato sauce or vinegar has the same effect. Seasonings such as garlic, onion, raw ginger, and other spices can be added at the beginning of cooking.