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

Ingredients:

¾ glasses of mung dal
1 large or 2 small tomatoes
2.5 tbsp hi 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. We wash the mung-dal thoroughly. Grind the pepper ...

rub the ginger ...

and cut the tomato into pieces.

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

After this time, let's look at our dal. It boiled over, but did not fall apart. Mung-dal still retains its shape. It should be so.

It is not necessary to boil it to a pasty state, it is better that it remains intact.
Then add salt, chopped tomatoes, parsley and brown sugar.

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

We also add lemon juice to the soup and set to cook further.

While the soup is cooking, we fry the spices in oil. Turn on the fire, heat the ghee. When the ghee is hot, fry the cumin until Brown color... It will give the dal a pleasant taste.

Just before the end of frying, add the asafoetida and pour the mixture into the soup. In this case, be careful, the oil will actively splash!

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

Serve

21-06-2014, 00:53

If your ideas for using mung dal don't extend beyond sprinkling a few sprouted peas on the salad, think carefully.
Mung dal, whether whole or husked, can be used to prepare main courses, salads, soups, pastas, snacks, drinks and desserts. Mung peas go well with cereals, vegetables and herbs, sour and tart fruits, other plants, spices and herbs, and even rice, soy and various nuts.
Mung or mung peas (Phaseolus aureous) are small peas cylindrical with bright green skin, yellow inside. It is eaten whole, ground with the skin, ground and peeled, as well as sprouted. It is widely used in Indian and Chinese cooking.
Ayurvedic experts consider mung peas very valuable product It is extremely nutritious and easier to digest and absorb than most other legumes.
Once cooked to a soft, butter-like state and combined with digestive-enhancing herbs and spices, mung peas are easily digested even after illness, as well as very elderly and very young people, individuals with a weak digestive fire.
Mung peas are light and delicate, with astringent and sweet tastes, and have a cooling nature. Prepared in combination with the appropriate herbs and spices, mung peas balance all doshas.
From the point of view of modern nutritional science, mung peas provide protein, fiber, and a source of phytoestrogens. It also contains vitamins A, C and E, folic acid, phosphorus, magnesia, 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 they are intact, about the same size, rich color, in the skin.
Store it in clean, airtight containers. Buy peas per month. If stored longer, it will take longer to cook and will cause flatulence in the intestines.
If you are buying sprouted peas, choose fresh, firm sprouts without brown spots. After purchase, cook and eat sprouts as soon as possible, preferably on the same day. You can also sprout peas at home.
How to prepare
Dried peas and dal may contain small twigs, stones and other foreign inclusions. Take a white plate, sprinkle the peas on it and sort it carefully. Also remove any discolored and wrinkled peas.
Dry peas and dalas must be thoroughly rinsed several times, changing the water each time. Pour whatever floats to the surface of the water.
How to cook
Usually dry mung dal does not require pre-soaking... Hulled mung and other peas can be cooked in a pressure cooker, oven, or stovetop. If you are cooking on the stove, remove and discard any foam that accumulates on the surface of the water.
Dalas are usually tastier when cooked over low heat for long periods of time. In all cases, cook the peas until they are completely softened.
Combinations with other products
Whole mung can be paired with brown or white rice, wheat or oat flakes in a dish called kichari. You can also boil the peas to a soup consistency, with big amount water and spices.
Often cooked stews and soups, where whole or shelled mung is combined with herbs, vegetables, and grains such as barley or pearl barley... Mung dal flour can be mixed with wheat flour to make flat bread in a skillet.
Cook mung with lots of herbs and spices. Whole and shelled mung goes well with fresh ginger, basil, coriander, rosemary, sage, thyme, parsley, curry leaves and tarragon, lemon juice and spices like turmeric, cayenne pepper, ajwine, cumin, coriander, garam masala, black pepper and bay leaf.
RECIPES
Here are some mung recipes from the Ayurvedic Munga Recipes brochure.
Basic recipe for mung dal

• 1/2 cup crushed husked mung
• 2-4 cups of water
• Rock salt taste
• 1/2 to 1 tablespoon ghee (ghee) (smallest amount for Kapha)
• 1/2 tsp cumin seed
• 1/8 tsp turmeric

Sort the peas and rinse. Dry. Place the washed and drained dhal in a heavy-bottomed saucepan, add the turmeric and 3 cups of water.
Bring to a boil; reduce heat to medium / low and simmer until the dal is tender (about 30-40 minutes).
Stir occasionally to avoid burning, add water if necessary until the desired consistency is obtained. If foam forms on the surface, remove it.
When the peas are cooked, add salt and stir. In a separate skillet, melt the ghee, add the cumin seeds and toast until the cumin aroma appears. The cumin should turn brown but not burn.
Gently pour the butter and cumin mixture into the prepared dal. Stir and serve immediately with cooked basmati rice or other grains and vegetables. If this dal is made thin and smooth with a broom, it can be drunk as a nutritious soup.

Bitter greens, mung sprouts, avocado and orange salad

• 1 cup young spinach leaves
• 1 cup bitter greens different types(dandelion, watercress, etc.)
• 1 cup fresh mung sprouts, halved
• 1 cup orange slices, without seeds
• 1/2 cup chopped avocado
• 1 tbsp soaked slices walnut(soak for 15 minutes in warm water)
• 1 tbsp olive oil
• 1 tsp lemon peel
• Rock salt to taste
• Freshly ground black pepper to taste
• 1 tbsp tahini (ground sesame)
• 1/2 tsp thinly sliced ​​fresh ginger

Heat one tablespoon olive oil in a skillet with long handle... Add spinach leaves and mung sprouts in the oil, stir briefly until the spinach leaves wilt.
Transfer the mixture to a bowl and let cool. Add bitter herbs, orange, and avocado. In another bowl, stir quickly the lemon juice, 1 tbsp. olive oil, lemon zest, salt, pepper, ginger and tahini.
Pour this dressing over the salad, spreading it out evenly. Sprinkle with chopped nuts and serve immediately.
Mung and herb paste for spreading on bread

• 1/2 cup husked mung
• 2 tbsp almond oil or ground sesame
• 1 tsp thinly sliced ​​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 slice of sweet paprika
• 1-2 tbsp water, if necessary

Heat a skillet with a long handle and fry mung dal (no oil) in it for 10-12 minutes, until golden brown. The peas should be constantly stirred so that they are browned on all sides and not burnt.
Remove from heat, transfer peas to a spice grinder, or food processor, and turn into a coarse flour.
Grind all remaining ingredients in the same way and mix them into a homogeneous paste, add water if necessary. This paste is spread over toast, crackers, bread cakes, you can also dip fresh vegetables cut into pieces.

Hulled lentils or peas are called dal, and the soup made from them has the same name. Dal is served as a seasoning for the main course or poured over rice. Dal with bread can also serve as a separate dish.

Dal is rich in iron and B vitamins and is also the main source of protein in the Vedic diet. Some varieties of dala are not inferior in protein content to meat, but certain types even surpass him. When dal is consumed with other protein-rich foods such as cereals, nuts and dairy products, the body's absorption of protein increases. So, for example, rice protein is absorbed by 60%, protein yielded - by 65%, but when these products are consumed together, protein digestibility increases to 85%.

For example, more than 60 are grown in India gave varieties, and we have only a couple in Russia, and even those in India are considered stern :)).

The four types of dala listed in the recipes in this book are the most common and can be found in Asian grocery stores and stores. " Healthy food". Below is a description of these varieties.

Mung dal (mash)... The grains are small, pale yellow, rectangular in shape. This dal is obtained from mung beans, which are often used for germination. Mung-dal has a bland taste. It is easily digestible and well absorbed by the body, thanks to which it is recommended for children, old people and convalescent patients.

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

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 the preparation of snacks or ground into flour, making batter and let it ferment to make the dish tender and light.

Channa-dal. This variety produced larger grains than mung-dal. yellow color and round. It has sweet taste... It is one of the smallest members of the 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 rather tasty (albeit not quite real) dal.

Tour-dal. The grains are larger than those of Channa Dala, pale yellow and round. This dal is obtained from the fruit of a legume plant known in the West as pigeon peas. 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, it is an excellent source of protein. It is very hard and must be soaked for a few hours before cooking. Boiled chickpeas are usually eaten as separate dish in the morning with a little grated ginger or in combination with other dishes such as upma or kichri. The soaked chickpeas can also be eaten raw. To do this, you only need to salt and sprinkle with black. ground pepper and ground toasted cumin. 10 soaked peas with spices every morning are the perfect natural tonic and provide a significant proportion of the body daily value squirrel. Ground chickpeas produce flour, which is very widely used in Vedic cooking... In the recipes in this book, it is called "chickpea flour".

In the absence of dal, you can use split peas or lentils, although this will not be a complete substitute.

In India (especially in northern India), a rare meal dispenses with dala 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 bowls, make salads from dala sprouts, and also use for cooking hot snacks, pancakes and sweets.

The dal must be rinsed before use. But first, it should be sorted out, removing small pebbles and rubbish. This is best done by sprinkling the dal onto a large baking sheet and slowly sliding the beans from one end to the other. Only wash the amount you need. To do this, pour dal into a metal sieve and lower the sieve into a large container, two-thirds filled with water. Wash the beans thoroughly by hand for about 30 seconds. Then lift the sieve, drain the water and pour in a new one. Repeat the procedure several times until the water is relatively clear. Then drain or soak the dal according to the recipe.

HOW TO PREPARE DAL

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

Bring the water to a boil, stirring occasionally. Then reduce heat, cover the pot with a tight-fitting lid, and simmer over low heat until the dal is completely soft, which will take 45 minutes to an hour and a half. The cooking time will be different depending on the hardness of the water, the variety of dal and its shelf life: the old dal is boiled for about twice as long as the new harvest. What consistency it will give, whether it will be liquid or thick, depends on the amount of water. Small whole grains mung dala is boiled for about 45 minutes.

Liquid soups from the split dal it is cooked the fastest in a pressure cooker under pressure: a small amount of dal is boiled in a pressure cooker in 20-25 minutes, and whole chickpeas softens in 30-40 minutes. Mashed potatoes or dal sauce are best cooked in a saucepan, as in a pressure cooker the grains will stick to the bottom and stuff into the steam valve.

INSTRUCTIONS FOR COOKING GEL IN A SKIER

* Dal is measured before soaking.

** The cooking time dala depends on the hardness of the water. If the water is too hard, the cooking process slows down, and therefore, during cooking, in no case should salt be added: it is a mineral and increases the hardness of the water.

The instructions for using the pressure cooker sometimes forbid boiling peas and beans in it, because when cooking with insufficient water, the beans foam too much and clog the pressure cooker valve. To avoid blocking the valve, make sure that the water does not more than half fill the pressure cooker; for cooking split grains, you should take at least six, and for whole grains - three times as much water.

Dal should be cooked over moderately low heat. When boiling dal under pressure, be careful not to clog the pressure cooker. If this does happen, remove the pressure cooker from the heat, put it in the sink under the tap warm water and gradually change it to cold. After a few minutes, slowly open the valve, being careful not to scald you with the steam. To reduce the formation of foam, add a tablespoon to the dal butter... Bring the dal until cooked without pressure by placing the lid on the cooker.

Dal soup, which, depending on the recipe, can be thick or runny, is usually cooked for a long time, until the grains are boiled and turn into a homogeneous mass.

Chaunk (toasted herbs and spices) added to the dal before removing it from the heat is what gives it unique taste and aroma. Heat a small amount of ghee or oil in a small skillet or saucepan, then add the spices. When they turn brown, pour them along with the oil into the boiled dal. Be careful! Place the lid on the pot immediately, as the hot oil makes a small explosion when it comes in contact with the dal - one of those surprises that make Vedic cooking a fun and enjoyable experience.

HOW TO GROW BEANS

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

Sprouted beans should be eaten immediately after they reach the desired size, when they are fully developed. nutritional properties... Sprouts can be used raw in salads, fried in oil with spices, or lightly simmered to make tasty breakfast especially useful in winter.

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

To germinate 1/2 cup (100 g) whole chickpeas or mung dal, you need a medium-sized cup, liter jar, a piece of gauze and a thick elastic band.

• Keep your grains clean and whole. Remove broken and dry grains, pebbles, chaff and other debris.
• Rinse the dal thoroughly. Soak in water room temperature for 8-12 hours or at night. After that, drain the swollen grains and rinse them clean water three to four times. Do not pour out the water in which the beans have been soaked. Although it is yellowish, cloudy and has not too much nice smell, your houseplants are just waiting for it.
• Place the beans in a jar, cover it with cheesecloth and secure with an elastic band. Then turn the jar upside down and place it at a 45 ° angle in a bowl of water so that the beans can soak well. Then, put the jar of beans in a cool, dark cabinet and rinse them with clean water three to four times a day. Beans usually germinate on the third or fifth day.
• Generally, sprouted beans are ready to eat when the sprouts are 6mm-1.5cm high. They can be served immediately or stored in the refrigerator under a cloth for up to two days.

Gave for healthy eating

Gave Are special types of beans native to India. Dal is the main source of easily digestible protein for vegetarians. Some varieties are not inferior to meat in terms of protein content, and some species even surpass it.

Common types of dala

Gave - how to use it correctly

If dal is combined with other protein-rich foods such as cereals, nuts and dairy products, the body's absorption of protein increases.

Beans are prepared a traditional dish Indian food- Kichri (Kichari, Kichadi). This dish is a combination of beans and rice, usually basmati, and various spices. V classic version Kichri beans and rice are taken in equal proportions, but the amount of one or the other may vary. Kichadi can be varied with various vegetables and spices. Kichri is recommended for lunch. Legumes in combination with grains are better absorbed and saturate the body with the necessary nutrients... it main secret Indian cuisine, which makes the diet of Indian vegetarians complete without eating meat. See the recipe for rice and mung dala.

In India, such a dish is considered ideal and is often used to recuperate after an illness.

Sort out the grains and beans, rinse, put in different containers, cover with water and leave overnight. Rinse grains and beans thoroughly before cooking. Boil the beans until half cooked. Preheat melted butter in a frying pan, fry the spices, add rice and beans, fry the grains a little in oil until the rice is translucent. Pour 1: 2 with water - 1 cup of grains and 2 cups of water. Bring to a boil, reduce heat to low, cover and cook until tender, an average of 20 minutes. To diversify Kichri, cook Subji - a variety of vegetables (cauliflower, broccoli, carrots, peppers, zucchini, eggplants, etc.), fried with spices in oil. When both dishes are done, combine the Kichri and Sabji in the same saucepan.