Credits: Ceri, Zenxin master chef
Mung bean (Vigna radiata L.) has been consumed in grain-based Asian cultures for centuries, often playing the role of the poor man’s ‘meat’. There are records of ‘green gram’ being cultivated in the Harrapan culture circa. 4,500 BCE along the Indus valley.
In Ayurveda, mung beans are considered tri-doshic, suitable for Vata, Pitta and Kapha types. The are used to cleanse the body of toxins, correct digestive fire, reduce water retention and promote weight loss.
In TCM too they have been used for thousands of years as a ‘Spring cleanse’ for the stomach & liver. Used throughout the year they clear heat, fight inflammation, dispel toxins and generally ‘cool’ the body.
Their ease of digestion and high protein content makes them a nourishing food for young and old. Studies recommend them as a weaning food due to their hypoallergenic properties and rich protein content. They are also versatile and can be made into sweets as well as savoury dishes.
Soaking them overnight removes the anti-nutrients allowing better absorption of their minerals. Benefits of the high polyphenolic (vitexin & isovitexin) & fibre content include hypoglycaemic & hypolipidemic effects, hepatoprotective, and immunomodulatory activities. Here we have the double boost for the immune system as they have been used both in the gluten-free past and the sauce.
- Preparation: 10 mins
- Cooking time: 30 mins
- Total: 40 mins
- Serves: 4-6
- 1 cup ‘Simply Natural’ Organic Gluten-Free Mung Beans (moong dahl) Rotini
- 3 cups Filtered Water
- 1 tablespoon ‘Simply Natural’ Himalayan Rock Salt
- 2 tablespoon Organic Ghee
- 12 ‘Simply Natural’ Organic Fenugreek Seeds (ventayam/methi dana)
- 1 ‘Simply Natural’ Dried Whole Red Chilli
- ½ tablespoon ‘Simply Natural’ Organic Coriander Seeds (kotamalli/dhania)
- ½ tablespoon ‘Simply Natural’ Organic Turmeric Powder (mañcaḷ tūḷ/haldi powder)
- ½ tablespoon ‘Simply Natural’ Cumin Seeds (cirakam/jeera)
- ½ tablespoon ‘Simply Natural’ Curry Powder
- ½ tablespoon Asafoetida (perunkayam/hing)
- 1 medium Organic Brown Onion
- 2 medium Organic Tomatoes
- 1 organic Long Green Chilli
- 1 tablespoon Organic Ginger Garlic Paste
- 1 tablespoon Organic Lemon Juice
- 2 tablespoon Fresh Organic Coriander Leaves (Putiya kottamalli/hara dhaniya)
- Rinse & sort the mung beans and put to soak overnight, well covered in filtered water.
- Rinse again in the morning and add beans, water and salt to preferred vessel.
- Bring to the boil then simmer for 30 mins. (TX 30 mins, 100°C, reverse, speed 1)
- Top, tail & remove skin from the onion and chop finely.
- Wash, top and tail the fresh chillies and tomatoes and slice. Wash the coriander.
- Prepare water for boiling rotini
- Sauté the fenugreek, cumin & coriander seeds, dried red chillies until fragrant.
- Add in the fresh green chilli, onions and ginger garlic paste and continue stirring.
- Add rotini to boiling water, takes 8-10 minutes.
- Add cooked mung beans to curry mixture and stir well.
- When everything is well integrated, adjust seasoning and add lemon juice.
- Drain the rotini and portion into serving bowls.
- Spoon over the dahl mixture, garnish with fresh coriander and enjoy.