Recipe - Mung Dal Soup with Veggies

This is a great dinner choice if you have been traveling, need some grounding, or have a vāta imbalance (vikṛti) or constitution (prakṛti).

The mung dal soup is a complete protein with spices that help the digestion, absorption and assimilation of the protein as well as the other nutrients in the soup.  Obviously everyone needs the proper amount of protein.  For athletes and particularly women in the peri-menopausal, menopausal and post menopausal phase, this becomes paramount.  For climbers, and any athlete who is trying to maximize strength while balancing ideal body weight, it is important not only to get the right amount and balance of amino acids (found in protein) but also maximizing the efficiency of digestion of those amino acids.  

One of the issues involving protein deficiency is not in getting enough protein but in the digestion, absorption and assimilation of the protein.

Adding leafy greens like kale will aid lymphatic flow.

Ingredients

1 cup yellow split mung dal
2 tablespoons ghee 
1/2 teaspoon turmeric
6 curry leaves or 2 bay leaves
1 1/2 teaspoons fresh grated or minced ginger
2 teaspoons ground coriander
1 1/4 teaspoons salt

Garnishes:

1/2 teaspoon cumin seeds
2 Tablespoons chopped fresh cilantro or dill
Freshly ground pepper
Lime slices
Freshly ground pumpkin seeds for prostate health and hormonal balance (please contact Sylvia for more information on this.)
Freshly ground sesame seeds

*Remember, this is a vāta pacifying dish.  If you are experiencing more pitta symptoms, try reducing the turmeric to 1/4 teaspoon and omit the ginger.  If you are experiencing more kapha symptoms, reduce ghee to 1 teaspoon and add 1-2 seeded and minced green Thai chiles.  

This meal is best planned a head a little.  I like to soak the mung dal in the morning to give it about 8 hours of soaking time before a nice early dinner time of around 5:30pm.  When you are ready to use the beans, discard the water and rinse the beans approximately 3 times.  We want to rinse off any foam and eventually the water should run clear.  All of this will help not only the digestability of the beans, but reduce gas and bloating as well.

*Time Hack:  Life happens and we forget to soak beans, run out of time, etc.  Try to soak the beans for at least 30 minutes.  You can cook the beans (and all the ingredients except garnishes) in an Instant Pot for about 8 minutes.

Heat 1 tablespoon of ghee in a heavy 2 quart saucepan over low heat.  Add turmeric and toast for 10 seconds, then add curry leaves and ginger and toast until they crisp up, approximately 30 seconds.  Add the coriander and mung dal, then stir frequently until the dal is almost dry (cooking the lentils this way reduces their lectin levels.)

Add 4 cups water and bring the coup to a full boil, then cover, reduce the heat and simmer, stirring occasionally for 30 minutes or until the dal beings to disintegrate.
*Instead of water, I sometimes add vegetable broth or bone broth.  Disclaimer:  it's a no-no in āyurveda to combine beans and meat products.  If you have a sensitive digestion, stick to the veggie broth.  If you feel a little wild, try adding some home-made bone broth.

Turn off the heat, add the salt, and beat with a wire whisk until the soup is creamy smooth.  You may add more water if you like a lighter consistency; if you do, adjust the salt to taste.

Heat the remaining 1 tablespoon of ghee in a small pan over medium-low heat and toss in the cumin seeds.  Fry the seeds until they turn golden brown and release their aroma.  Pour into the soup and immediately cover to allow the seasonings to steep into the hot dal for 1-2 minutes.

Garnish with olive oil, minced herbs and pepper.  Serve hot with the lime slices.   

I like to roast veggies and put them over the top of the soup or serve on the side.

Variations

I sometimes use an equal combo of yellow split mung dal and red lentils.  Adding the red lentils gives a nice boost of iron and blood building (rakta dhātu).  

This recipe is a variation from one of my favorite cooks, Divya Alter's, from What to eat for how you feel.   

The piece of toast pictured here is also a bit of an āyurvedic no-no (combining starches with protein).  Carbs and proteins have different rates of digestion and can cause āma (undigested material) to build up and clog channels, leave residue in the colon preventing maximum absorption of nutrients, etc.  It just looks so pretty though!  If you are having trouble digesting, omit the toast.