In Ayurveda, it is said that we only need five foods to stay alive: wheat, rice, ghee, milk and mung. It’s really that simple.
Dhal, as split mung is often called, is a staple here at Hale Pule. It is easy to digest, nourishing and, since it doesn’t require soaking, it is a simple choice suited for any day. Since split mung calms all doshas, it is wise to have plenty on hand when you are feeding a crowd of people.
The taste of split mung lends itself to a variety of spicing combinations. This has inspired us to share three recipes this month that highlight this mighty legume. The first is an Italian version made with olive oil and basil. The second is a more traditional Indian style dhal with ghee and digestive spices. And finally, we’ve included a version inspired by Myra’s trips to Vietnam, made with lemongrass and kombu.
Learn how to use Ayurvedic spices and you’ll never have to eat the same dhal twice. In fact, we are compiling a book with 108 dhal recipes to demonstrate how incredibly versatile split mung is -- be on the lookout for that soon.
How to cook split mung
The technique for cooking split mung is the same no matter what spices you’re using. We teach a simple process in our Ayurvedic chef training that demystifies the technique and has inspired many others to make dhal a staple in their home, too. It goes like this:
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Add oil or ghee to a pan over medium heat.
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Then, add salt.
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Next, add whole spices and simmer until the aroma comes up.
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Next, add spice powders and fresh herbs and simmer until the aroma comes up.
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Add split mung, stir to coat and simmer a few minutes.
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Cover with water and cook.
Once you have this process down, it’s easy to make a nourishing, delicious meal out of split mung and any spices you have on hand.
Simple Ayurvedic Recipe: The incredible versatility of split mung
Removing the skin and splitting this legume in half makes split mung fast to cook and easy to digest. In a pinch, you can substitute whole mung for split, but soak it for at least eight hours and cook for a bit longer.
Genoa Dhal
Serves 2
Preparation time: 25 minutes
Extractive
2 tsp. olive oil
⅛ tsp. mineral salt
4-6 leaves Italian basil, chopped
¼ tsp. dried oregano
⅛ tsp. asafoetida
¼ cup split mung beans
½ to ¾ cup water (less for a thicker version, more for a soupy version)
Delhi Dhal
Serves 2
Preparation time: 25 minutes
Extractive
2 tsp. ghee
⅛ tsp. mineral salt
1 tsp. grated fresh ginger
⅛ tsp. mustard seed
¼ tsp. turmeric powder
½ tsp. cumin powder
¼ tsp coriander powder
¼ cup split mung beans
½ to ¾ cup water (less for a thicker version, more for a soupy version)
Ho Chi Minh Dhal
Serves 2
Preparation time: 25 minutes
Extractive
1 Tbsp. sesame oil
⅛ tsp. mineral salt
2 small strips kombu
1 ½ tsp. freshly chopped ginger
3 thumb-length pieces of lemongrass
¼ tsp. fenugreek
¼ cup split mung beans
½ to ¾ cup water (less for a thicker version, more for a soupy version)
Here’s how to cook them all:
Warm the oil in a pressure cooker or a pot. Add the salt and spices and cook until the aroma comes up to meet you, about 1 to 2 minutes. Add the split mung and stir to coat, simmering for 1 to 2 minutes more. Add the amount of water you desire (and cover.
If you are using a pressure cooker, bring to pressure and turn the heat to low. Cook at pressure for 16 to 18 minutes. If you are using a regular pot, bring to a boil and turn the heat to low. Simmer for about 35 minutes until the dhal turns into a soupy consistency (you may need to add more boiling water, so keep an eye on the process so that it doesnʻt dry out).
How do you cook your dhal? Send us a message with recipes you’ve come up with on your own.
Visit our Ayurveda Lifestyle page for kitchen essentials