The Healthy Chef – Teresa Cutter

I was lucky enough to be given this Dhal recipe to share from Kamalaya in Koh Samui.  They serve it as part of a detox breakfast or as a hearty evening meal and it’s a favorite among guests. Mung beans belong to the legume family along with lentils, peas, beans, lupins, carob, soy, mesquite, chickpeas and peanuts. You can get them fresh from most grocers or supermarkets in their sprouted form and you can also buy them dry which makes them great for soups and stews.

What’s good about it:
They are a great source of protein, fiber, vitamins and minerals such as iron, zinc and potassium, as well as being low in saturated fat, making them the perfect food for vegetarians or anyone wanting to eat a healthy plant based diet.  The mung bean is rich in lycine, an essential amino acid and building block of protein that helps with the building of lean muscle.

Garlic, turmeric, fennel, coriander and ginger are help stimulate the circulation, reduce inflammation, aid digestion and boost the immune system.  Carrots and sweet potato contain vitamin A precursers called carotenoids (Beta carotene) that help promote vision and support a healthy immune system. Sulphur rich veggies such as cauliflower, onino and broccoli work as an anti-inflammatory that can support digestion as well as required for the synthesis of glutathione a powerful antioxidant that can help support a healthy body.

1 cup mung bean dhal – uncooked
1 liter vegetable stock (pref home made)
1 bunch coriander (separate leaves and root then chop the root finely)
1 teaspoon dried turmeric
1 tablespoon fresh grated ginger
1 teaspoon cumin seed
½ teaspoon fennel seed
1 small onion, finely diced
4 cloves garlic smashed
1 sweet potato, cut into small dice ( 200 g)
¼ small cauliflower, chopped (120 g)
1 broccoli, chopped (80 g)
1 large carrot, diced or grated
100 g Asparagus, diced ( about 2 bunches)
sea salt and black pepper to taste

Soak the mung beans overnight in plenty of water.
Drain and rinse well the next day, then place into a large pot with lots fresh water.
Cook until tender with still a little bite to it – but not mushy then drain well.
Heat a large saucepan over a medium heat.
Add the fennel seed and cumin seed and stir through quickly then add the turmeric followed by the vegetable stock.
Add the mung beans, finely chopped coriander root, garlic and onion, carrot, sweet potato and simmer on a low heat for 15 – 20 minutes or until the veggies are tender.
Throw in the rest of the vegetables (broccoli, cauliflower, asparagus) and mix through.
Simmer for another 5-10 minutes or until vegetables are cooked and the dhal is creamy.
Taste and season with sea salt and ground black pepper.
Fold through coriander leaves last.
Serve in bowls and enjoy.

Serves 4

Nutritional info per serve:
Protein: 7.6 g
Total fat: 1.3 g
Saturated: 0.1 g
Carbs: 17 g
Sugars: 5.8 g
Kiljoules: 546
Calories: 130

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