Carrot coco dal is a “classic” at my home. You can use carrots, sweet potatoes, zucchini or any other light coloured vegetable to prepare this exquisite dal. A would let the green or red veggies out, because the dal will get a nicer clear colour without them. Or you use the veggies you want to and the dal colour is secondary. This veggie-mung bean mix is upgraded with coconut milk, which makes the dal even more nutritious. If you like the taste of coco, but want a lighter version, take the coco-rice milk in tetra pack. Less fat, good taste. Ayurveda names mung beans as “the best” of all legumes. More infos on healthy benefits of mung beans: click here.
Effect on the doshas: yellow mung beans are good for all three doshas, especially for Pitta and Kapha dosha, but they don´t disturb Vata. You can adapt the spices mix according to your constitution. If your Pitta is already high, use more cilantro, fresh grinded ginger and cardamom. Kapha can add an extra portion of cayenne pepper and chooses the lighter coconut milk.
Ingredients for 4 persons
150 g yellow mung dal
1 onion, cut in fine slices
1 garlic clove
1 piece fresh ginger, 4 cm, grinded
1 small zucchini 180 g
3 – 4 carrots
1 small cane of coconut milk 200 g or the fresh pulp of 1/2 coconut or coco-rice milk
1/2 TS black mustard seeds
3/4 TS turmeric grounded
1/2 TS cumin seeds, grounded
1/2 TS cilantro seeds, grounded
1 pinch cardamom
3 SS colza oil or olive oil
500 ml hot water
Wash the veggies, peel it and cut it into small pieces. Wash the mung beans under cold water in a siev, and when the water stopps to have a whitened color, when it´s clear, put the beans aside.
Put a smaller pot on the heat and roast the cumin and the cilantro seeds until they develop a nice smell and get slightly coloured. Let them cool down and ground them in a morter.
Heat the oil in a medium size pot and when it´s hot, add the black mustard seeds. When those pop up, add the onion and roast them slowly for 8 – 10 minutes, without burning them. Then add the garlic and the ginger, and let them roast gently for 2 – 3 minutes. Add the roasted spices together with the turmeric and cardamom to the dal. Stir it all well for another minute.
Add the mung beans and let them roast for 2 minutes, stir slowly. Now add all the veggies and pour the water into the pot until all veggies are covered. Put the lid on the pot and let it all cook for 25 – 30 minutes. At the end, add the coconut milk.
When the veggies and the mung beans are really soft, take the pot from the heat and blend it to a smooth puré. Watch out, the dal is very hot and turmeric tints all for long time! Season with salt and pepper or sambal olek, if you want more “picante”, check the consistence, maybe you should add a bit more hot water.
Enjoy the carrot coco dal for dinner with freshly made chapatis or a good toasted bread. Healthy and delicious.