Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 225 g | Sweet, Astringent · Cooling |
 Green beans, sliced | 240 g | Sweet, Astringent · 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 sliced green beans 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.
- 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)
Green Bean 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 Green Bean Mung Dal
| Nutrient | Per 100g | Per Serving (1 serving (412g)) |
|---|---|---|
| Energy (Calories) | 63 kcal | 260 kcal |
| Protein | 3.6 g | 14.8 g |
| Total Carbohydrates | 9.8 g | 40.5 g |
| Dietary Fiber | 2.7 g | 11.0 g |
| Total Sugars | 1.4 g | 5.7 g |
| Total Fat | 1.3 g | 5.5 g |
| Calcium | 28.1 mg | 115.9 mg |
| Iron | 1.30 mg | 5.36 mg |
| Magnesium | 31.4 mg | 129.5 mg |
| Phosphorus | 57.3 mg | 236.4 mg |
| Potassium | 209 mg | 862 mg |
| Sodium | 124 mg | 510 mg |
| Zinc | 0.43 mg | 1.76 mg |
| Copper | 0.15 mg | 0.62 mg |
| Manganese | 0.21 mg | 0.85 mg |
| Selenium | 1.2 µg | 5.1 µg |
| Vitamin C | 2.5 mg | 10.2 mg |
| Vitamin A (RAE) | 15.2 µg | 62.8 µg |
| Vitamin E | 0.18 mg | 0.72 mg |
| Vitamin K | 7.6 µg | 31.4 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.43 mg | 1.77 mg |
| Vitamin B6 | 0.07 mg | 0.31 mg |
| Folate (DFE) | 90.1 µg | 371.7 µg |
| Choline | 16.0 mg | 66.2 mg |
