Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 250 g | Sweet, Astringent · Cooling |
 Coriander seeds, crushed | 6 g | Astringent, Bitter, Sweet · Cooling |
 Fresh cilantro, chopped | 18 g | Astringent, Bitter · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the mung dal; soak for 25 minutes and drain.
- Simmer the pulse with turmeric and the crushed coriander seeds in the measured water until tender enough to mash easily.
- Warm the ghee separately; let the cumin crackle, then stir in the ginger.
- Fold the tempering into the cooked dal, add the rock salt, and simmer uncovered for five minutes; take the pot off the heat and stir in the chopped fresh cilantro.
- Adjust to a ladleable consistency by stirring well, then rest covered briefly before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian dal tradition)
Coriander Mung Dal balances a thoroughly cooked pulse with a restrained aromatic tempering. Vata: serve moist with ghee. Pitta: reduce ginger and use coriander seed. Kapha: reduce fat and add black pepper if suitable.
USDA Nutrition Facts for Coriander Mung Dal
| Nutrient | Per 100g | Per Serving (1 serving (364g)) |
|---|---|---|
| Energy (Calories) | 74 kcal | 268 kcal |
| Protein | 4.2 g | 15.5 g |
| Total Carbohydrates | 11.3 g | 41.2 g |
| Dietary Fiber | 3.1 g | 11.2 g |
| Total Sugars | 1.2 g | 4.2 g |
| Total Fat | 1.6 g | 5.7 g |
| Calcium | 31.7 mg | 115.6 mg |
| Iron | 1.50 mg | 5.49 mg |
| Magnesium | 36.3 mg | 132.5 mg |
| Phosphorus | 67.1 mg | 244.8 mg |
| Potassium | 235 mg | 856 mg |
| Sodium | 140 mg | 510 mg |
| Zinc | 0.51 mg | 1.87 mg |
| Copper | 0.18 mg | 0.66 mg |
| Manganese | 0.23 mg | 0.83 mg |
| Selenium | 1.5 µg | 5.7 µg |
| Vitamin C | 1.3 mg | 4.7 mg |
| Vitamin A (RAE) | 15.7 µg | 57.4 µg |
| Vitamin E | 0.17 mg | 0.62 mg |
| Vitamin K | 5.5 µg | 20.1 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.40 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.43 mg | 1.55 mg |
| Vitamin B6 | 0.07 mg | 0.25 mg |
| Folate (DFE) | 108.0 µg | 393.8 µg |
| Choline | 17.5 mg | 63.7 mg |
