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Unless otherwise noted, all recipes on this blog are free of gluten, peanuts, soy, corn, tomatoes, potatoes, shellfish, cane sugar, oranges, and yeast. Most recipes are also free of egg, dairy, and tree nuts (if used, reliable substitutions will be provided for these when possible). Check out my recipe index for a full list of recipes by category. 

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« Raspberry Rhubarb Coconut Bars (gluten free, dairy free, egg free, sugar free) | Main | Kohlrabi Mung Bean Sprout Salad (gluten free, vegan) »
Wednesday
May202009

Mung Dal with Carrots and Summer Squash, slow-cooker style (gluten free, vegan)

You know, you just can't go wrong whenver big, tender chunks of carrot and summer squash swim in a base of velvety smooth, wonderfully spiced mung beans.  

Yes, I love mung beans, I love carrots and summer squash, I love Indian spices.  I love this dal.  So I'm sharing it with you.  I love it even more because it was made in the slow cooker and required very little effort.  Hooray!  This is another delightful, Ayurvedic dish adapted from The Ayurvedic Cookbook.  I made some adjustments, which are recorded below, along with the original recipe additions.  I also adapted it for a slow cooker.  

Dals
are great way to get protein in your diet, and are easy to digest and easy to make.  They are delicious served over rice or other cooked grains, or with flatbreads.  I also like to eat them plain, like soup.  This dal has the benefit of being tridoshic, meaning it is appropriate for all Ayurvedic constitutions, with the properly selected condiments.  According to the cookbook, the addition of something sour/acidic (like lemon juice) in the early phase of cooking dals helps to stimulate digestive fire.  Since I can't eat citrus, I fell back on vitamin C crystals dissolved in water.  Another option is amchoor, a dried mango powder.  In some areas of India, tamarind is also used.  Use whatever option works best for you!  
If you are interested in learning more about Ayurveda, and want to check out a great blog, visit Fran's House of Ayurveda.  She has lots of great information and recipes!
This is very tasty served with a side of Kohlrabi Mung Bean Sprout Salad, just as a suggestion...

MUNG DAL WITH CARROTS AND SUMMER SQUASH, SLOW-COOKER STYLE 

adapted from The Ayurvedic Cookbook by Amadea Morningstar and U. Desai
yield: serves 8

2 c split mung beans
1 3" piece kombu seaweed (optional)
2 c carrots, peeled and sliced in 1/2 inch slices
4 c summer squash, sliced in 1/2 inch slices
2-4 T sunflower oil
2 1/2 tsp turmeric
1/4 tsp hing (I did not include - hing is not gluten-free)
1 T brown mustard seeds
2 T cumin seeds
1/2 tsp vitamin C crystals dissolved in 2 T water (or 2 T lemon or lime juice or 1 T amchoor dried mango powder)
chili
8 c water
2 tsp salt
2 T cumin seeds
1 T mustard seeds
in original recipe (I did not include): 1/2 T fresh ginger root, minced and 1 small hot green pepper, chopped finely
optional garnishes: cilantro, chopped unsweetened coconut, sliced scallion, diced chili

Soak mung beans 4-6 hours.  Drain and rinse.
Prepare carrots and summer squash, and set aside. Dissolve vitamin C crystals in water or squeeze lemons/limes. 
In a large fry pan, heat oil, and add turmeric, hing, and vitamin C water/lemon/lime/amchoor, and saute for 30 seconds, being careful not to burn the turmeric. Add beans, stir, and saute for a few minutes. Add carrots and squash, stir, and saute for a few more minutes.  Remove from heat.
Place kombu in the bottom of the crock pot, and add bean mixture and 8 cups water, as well as ginger and hot pepper (if using). Cook on high for 4-6 hours, or until beans are completely soft.  
In a fry pan, heat oil, then add mustard seeds and cumin seeds. Stir to coat with oil, and heat until mustard seeds pop.  Add to soup with salt, and stir to mix evenly.  Soup is now ready to serve!  Serve with optional garnishes if desired.

 

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Reader Comments (7)

I just so happen to have a small amount of amchoor in my cupboard. Do I need to dissolve it in water beforehand as you did with the vitamin C crystals--or should I simply dump it in? Thanks so much for such a deliciou-looking recipe.

May 21, 2009 | Unregistered Commentercv

Hi cv,
Wow, what a random thing to have in the cupboard! I wish I could say the same. :) I just checked in the cookbook, and it looks like you can just dump it in, at the same time as sauteeing the turmeric and hing (if using) in the oil. I've never used hing, and I haven't found it anywhere to purchase yet, so I always leave it out...

Hope that helps, and I hope you like the recipe!

May 21, 2009 | Unregistered CommenterKim

Right on, love your blog Kim - can't believe I haven't stumbled upon it before! You've got some great recipes I can't wait to check out! I love Indian spices and am just starting to experiment with them so I'm looking forward to trying some new ideas. Thanks!

Angie

www.gluten-dairy-sugarfree.com

May 22, 2009 | Unregistered CommenterAngie

Thanks Angie, I'm glad you came by and I'm glad you like it! I'm a junkie for Indian spices too - I'm intolerant to some of them, so I treasure the ones that still work for me : ) See you around!
Kim

May 22, 2009 | Unregistered CommenterKim

I just ran across this recipe and it looks great! One question - you don't list kombu in the ingredient list, but it says to place kombu in the bottom of the crockpot. What's the deal? It does not seem like an Indian ingredient, did you add that?

August 1, 2009 | Unregistered CommenterAleta

Hi Aleta,
Yes, I added that, and forgot to make note in the ingredients! Kombu is a seaweed, it helps to soften beans and cook them better, and adds a great flavor to dishes. I often add a big strip of it to my bean dishes. But you don't need to use it, just cook it without if you want! Hope that helps, and thanks for stopping by : )

August 1, 2009 | Unregistered CommenterKim

Hi KIm,

I'm really excited to have found your blog! Thank you for this. It's very inspiring.

Just wanted to give you a heads-up that hing (aka Asafoetida) is often NOT gluten-free. I made a big mistake with this one in a homemade Indian curry and was sick for days.

I'm really excited to make this recipe.

Cheers,
Clover

November 14, 2010 | Unregistered CommenterClover
Sorry, no comments/questions allowed right now.
Hi reader! My schedule as full-time grad student with two part-time jobs doesn't allow me the time to manage comments. I hope you enjoy what you find and can figure out answers to any questions you may have. xo