Ayurvedic Cleanse - Dinner - Soothing Moong Dal

Ingredients:

¼ cup/50g whole moong dal

¼ cup/50g yellow split moong dal

4½ cups water/1.25 litres

1 teaspoon rock salt 

1 tsp jaggery/brown sugar

2 Tblsp dried shredded coconut

1 tsp finely chopped ginger

Voggarane:

1 Tbsp ghee

½ heaped tsp black mustard seeds

1 tsp cumin seeds

⅛ tsp asafoetida powder (hingu)

½ medium red chilli

5 fresh curry leaves

⅛ heaped tsp turmeric powder

1 - 2 Tblsp lemon juice

¼ cup chopped fresh coriander 

To Serve:

Ghee 

Wedge of lemon

Cabbage & Carrot Palya

Preparation:

Place the dal, in a heavy saucepan and cover with water. Swish the dal around with your hand, drain, repeat and rinse. Do this four or five times until the water runs clear. Pour 4 cups into the pot with the dal. Bring to boil over a medium-high heat, then lower the heat to maintain a rapid simmer. You may need to skim off any foam which accumulates at the top at the beginning of boiling. Simmer until creamy and the dal has broken down - approximately 30 - 40 minutes. 

While waiting for the dal to cook, chop the chilli in half and tear the curry leaves in half (this way everyone is guaranteed to consume a curry leaf and benefit from their medicinal properties). Measure out the remaining spices. Set aside.

When the dal has softened, add the salt, sugar/jaggery, dried coconut and chopped ginger. Simmer for 5 minutes more, then turn off the heat, cover and set aside.

Prepare the voggarane:

In a small pan over medium heat, add 1 Tblsp ghee and the mustard seeds. When the seeds start to splutter and pop, turn down the heat and add the cumin seeds, asafoetida powder (hingu), and the chopped red chilli. Fry until sizzling and fragrant. Add the curry leaves and turmeric powder and fry for 30 seconds, swishing the pan around to allow for the spices to fry evenly.

Turn off the heat, then add to the cooked dal. Stir in the lemon juice. With your hands, break up the fresh coriander and stir into the dal. Check for seasoning, adding more salt or lemon if needed. Serve over rice.

Suggestions:

Make sure the dal is rinsed well and thoroughly, otherwise it can taste chalky.

Soak the dal in the morning for a quick evening preparation.

Variation:

Add thinly sliced cabbage or chuchu when simmering the dal and grated carrot just towards the end of cooking.

Serve with Cabbage Carrot Palya

Serves 2, as a side dish

Ingredients:

1 Tblsp peanut or coconut oil

¼ tsp black mustard seeds

6 curry leaves

2 Tblsp water

1½ cups/100g finely chopped cabbage

½ cup/70g tightly packed grated carrot

¼ tsp fine rock salt

¼ tsp jaggery

2 Tblsp dried shredded coconut

Preparation:

Finely chop the cabbage and peel and grate the carrot using the larger side of a box grater. Set aside.

In a heavy bottomed medium skillet, on medium-high heat add the oil and mustard seeds. When the seeds start to pop and turn grey. Add in the curry leaves and allow to fry for a few seconds. Turn down the heat, pour in the water and immediately add the cabbage. Cover and simmer the cabbage until cooked but still firm, stirring every few minutes. It should take approximately 4 minutes.

Uncover the skillet and stir in the grated carrot. Allow to cook 1 - 2 minutes more, uncovered, stirring until the carrot is soft. Season with the salt and jaggery, add in the dried coconut, combining well. If you like, add a small amount of finely chopped fresh coriander.

Variations:

This method of cooking can be made with any vegetable. Beans, when in season are a favourite.

If you’re not cleansing, add 1 tsp split channa dal with the mustard seeds, and fry until golden.

Find the full Ayurvedic Cleanse Guide here.