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Recipe: Meal-In-A-Bowl Mung – Khatta Mung

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The lovely, versatile mung bean (also known as moong and green gram) found pride of place in one of my recent recipes for a street food-inspired snack, green moong bhel. If you tried your hand at that, its taste will be familiar to you even if you didn’t grow up eating it. The beauty of mung is that it can be in everything from a simple Sri Lankan breakfast to creamy desserts relished in South East Asia. Here in India, a Gujarati staple known as khatta mung is something I make quite often. It’s a particular go-to dish when I feel like I need to keep my weight in check, or to just bring a healthier balance into my meals. While it’s traditionally enjoyed with rotis or rice, I like to have it as a meal-in-a-bowl. Think of it as one more variant of an Indian salad, perhaps inspired by a more flavourful compact meal.

There’s a particular reason why khatta mung and other mung-based dishes are Gujarati staples. That’s because the humble mung bean is regarded as auspicious in my culture, and is even used in housewarming and other special ceremonies. It is a symbol of health, but is also affordable and accessible – so any family can have it. It is also of importance to Jainism, especially when devotees break their nine-day fasts. The very first thing that they consume upon doing so is a sip of mung water. Not only is it high in protein and energy-restoring, it also does not shock the stomach after the fasting period. You could think of mung as a traditional protein powder, accomplishing what modern glucose drinks do. Mung, both whole and split, is also consumed widely for every day meals, and some other classic dishes include mung dhokla (wholesome, steamed savoury cakes) and pesseretta (which is a crepe like a dosa).

“Khatta” literally means “sour”, and indicates the use of yoghurt in the dish. Yoghurt can be removed from the ingredients if you wish to make it vegan-style. There will not be much difference in the taste, especially if you add a twist of lemon for the tang. As with all Gujarati dishes, there is an interplay of sweetness and sourness in khatta mung, so I always add a hint of jaggery too. It lifts the saltiness of the dal and improves the flavours overall. Some people add garlic, onions and various condiments, but I personally feel that the more basic the dish is, the better it tastes. You’ll find that the spices remain the same for most dishes, but palates differ from family to family. I prefer simplicity, so that the original flavours are maintained and not doused with additives. Have you noticed how people today seek out cookbooks on how to simple eating and healthy cuisines, without recognising that that’s what was happening in their own kitchens growing up? As always, the unfussiness of my mother’s cooking style is what inspires my own work, although I am always curious and glad to learn – and always, to share what I learn as well.

 

Khatta Mung

(Yield: 3-5 cups)

Ingredients

½ cup whole moong dal

2+2 cups water

Salt to taste

1 teaspoon cumin powder

1 teaspoon dhaniya powder

¼ teaspoon turmeric

1 teaspoon jaggery

½ teaspoon chili powder

1 teaspoon ghee

¼ teaspoon mustard seeds

¼ teaspoon cumin seeds

2 tablespoons yoghurt

Soak the moong dal in water for an hour. Then, pressure cook the dal with 2 cups of water until the lentils are soft to the touch. Meanwhile, beat the yoghurt until it resembles a fine paste.

Empty the cooked dal into a pot and add the turmeric, water, salt, jaggery, yoghurt, cumin powder and dhaniya powder. Now, allow to boil for 7-10 minutes until all the flavours blend well.

In a small tempering pan, add the ghee. Once the ghee is hot, add the whole cumin and mustard seeds. They will splutter. Add the chilli powder and stir. Immediately, pour the sizzling tempering into the mung dal. Garnish with finely chopped coriander leaves. It is now ready to serve. You may eat it with rice, rotis and other kinds of breads – or even just by itself, a delicious and filling meal-in-a-bowl.

I like this spiced up version of the standard healthy meal-in-a-bowl which is usually comprised of millets, grains or legumes because it is flavourful without compromising on nutrition. And in true Gujju style, the hint of sweetness from the jaggery makes the whole pot irresistible! I like to finish mine off with a glass of fresh buttermilk… So filling, so heartening.

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Recipes

Recipe: Let’s Chaat – Green Moong Bhel

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When it comes to Indian street food, the first and last word is always “chaat”. Yes, the vendors of sundal and cotton candy on my beloved Marina Beach will put up a fight, but when it comes to tastes savoured throughout India, chaat wins hands down. Chaat is a catch-all term, and extends from fried breads like pav bhajji to pastries called puris, filled with everything from potato to spiced water. Among the popular ones is bhel, also known as bhel puri.

Bhel is usually made with puffed rice as the main ingredient. As I’m always trying to make all the food we enjoy healthier, without compromising on taste, I substituted the puffed rice for the humble and very nutritious mung bean, also known as green gram or moong.

 

 

Moong is a versatile legume, used extensively in Asian cuisines. It can be eaten sweetened as a filling in pastries like mooncakes, stir-fried with vegetables, soaked and softened into a dal, ground into paste for crepes like dosa, and even made into noodles once starched. Moong beans are high in protein, low in carbs as compared to other legumes and pulses, and rich in antioxidants, phytonutrients and fibre. Unlike various other kinds of beans, they are also easy to digest, meaning you won’t feel bloated after eating them.

This Green Moong Bhel brings the tanginess of authentic streetside chaat, thanks to a blend of two chutneys, to the wholesomeness of mung beans. Like all chaat, it’s an anytime dish – and like all chaat, once you’ve enjoyed it, you’ll always have a craving for it.

 

Green Moong Bhel

Ingredients
Bhel (Yield – 4-5 small cups)

½ cup moong beans
½ cup finely cut cucumber
¼ cup finely cut onions
¼ cup cut tomatoes
¼ cup cut raw mango
¼ cup finely chopped coriander leaves
¼ teaspoon roasted cumin powder
3 cups water
Salt to taste

Date Chutney (Yield: 3 Cups)

1 cup jaggery
1 cup chopped dates
1 cup tamarind
¼ cup sugar
1½ + 1 + 1 cups water
2 teaspoons roasted cumin powder
1 teaspoon black salt
¼ teaspoon chilli powder
Salt to taste

Soak the moong beans overnight, or for 6-8 hours. They will triple in size when they have been well-soaked.

On a medium flame, add 3 cups of water, ¼ teaspoon of salt and a pinch of turmeric to the beans and allow to cook. This will take 15-20 minutes. The beans should be soft to the bite.

 

Strain the beans and allow them to cool.

 

 

In the meantime, put all the cut vegetables and the raw mango into a bowl. You can add any vegetables of your choice, whatever you find handily available, and increase or decrease the quantities to your preference. My selection here is a very typically “chaat” selection of fresh, affordable local produce. Keep aside some coriander for garnishing.

 

To this bowl of vegetables and fruit, add two chutneys. You can find the green coriander chutney recipe here (if you’re on a health kick, try not to get distracted by the banana-methi fritters recipe!). It’s an extraordinary simple just-blend-it-chutney, and you can use it in versatile ways.

The date chutney requires just a few more steps. Soak the jaggery, chopped dates, tamarind and sugar in 1½ cups of water for at least half an hour. Then blend this very well with 1 cup of warm water. Sieve the mixture to remove any sediments. Now, add the roasted cumin powder, black salt, chili powder and salt, as well as an additional cup of water, and boil for approximately 15 minutes. You will notice the mixture thickening, and you can adjust this to the consistency you desire by adding more water. This recipe yields a generous three cups of date chutney. Use only as much as you need for the green moong bhel dish, then save the rest in the fridge.

Blend 2 teaspoons each of the two chutneys into the bowl of cut vegetables and raw mango. Then add all the spices as well as the cooled moong beans to the bowl. Mix all the ingredients together nicely, making sure the chutneys coat them well.

Now, serve the green moong bhel in smaller bowls, garnishing with the coriander leaves. I often like to add a bit of crunch on top too, such as crushed peanuts, pomegranate, fried crisps or the puffed rice that is reminiscent of traditional chaat.

You can put this healthy snack on the list along with sundal, pea-pomegranate kachoris, sweet ghugras and, of course, banana-methi fritters and enjoy it with some piping hot chai or coffee. Or have it as an alternative to salad or quinoa, and enjoy a big bowl as a full breakfast or a light lunch. As simple as the dish looks, it’s absolutely loaded with flavours. Healthy can taste so good, sometimes!

 

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