Anupama's Kitchen
Whole Green Moong Healthy Bhel or Salad
With the arrival of Fall season, soon approaching winter season, and cold weather, we feel the need to eat something warm and wholesome. Many people reach out to some hearty and root vegetable soups. But someone who craves for salad, then this whole grain moong bhel or salad recipe is perfect to enjoy during the cold weather. It is Tridoshic and can be eaten in all seasons. I have created this recipe on the line of famous Indian Bhel recipes, but this version is extremely healthy, whole grain and gluten free.
Prep Time
15 Minutes
Cook Time
10 Minutes
Serving Size
Serves 4
Green moong is highly nutritious with protein and is easily digestible. Green Moong pacifies Kapha and Pitta and are very Satwik or Pure and so used by traditional Ayurvedic practitioners in cases of Mental disorders, arthritis, fever, cancer, flu, heart diseases, diabetics, etc. It can be a staple diet after any kind of surgery. Pomegranate helps support digestive metabolic fire in the colon area; balances Pitta; gives strength to the heart; quenches thirst; cools and hydrates the body, etc.
Ingredients
- Base for Salad:
- 1 Cup Whole Green Moong
- 1/4 tsp of Turmeric
- 1/2 Teaspoon Cumin Powder
- 1/2 Teaspoon Red Chili Powder
- 1/2 – 3/4 Himalayan Salt
- 1 Cup Water
- 1/2 Cup Finely Chopped Onion
- 1/2 Cup Finely Chopped Tomatoes
- 3 Tablespoons Finely Chopped Cilantro
- Garnishments:
- 1/4 Cup Chopped Unripe Mango with skin
- 1/3 Cup Fresh Pomegranate Seeds
- 1/3 Cup Chopped Red or Green Apple
- 1/3 Cup Walnuts
- 3 Teaspoons Lemon Juice
- Sour Cream (Optional)
- Cilantro Mango Tangy Chutney (Optional)
- Indian Sev (Optional)
Instructions
- Step 1 – Soaking Green Moong
- Wash whole green Moong under water. Let them soak in warm water by covering the lid either for overnight or for 3-4 hours in warm water.
- Step 2 – Cooking Green Moong – Best to use Instant Pot or Pressure Cooker
- Put the Moong in the pressure cooker and add water. Add turmeric, cumin powder, red chili powder, and salt. Stir the mixture.
- Close the cooker and let it cook for only 1 steam whistle.
- With Instant Pot, add ¾ Cup water and cook for 15 minutes.
- Step 3 – Fruits and Nut Mixture
- Mix chopped apple, mango, walnuts, pomegranate seeds, and lemon juice together and keep it ready or set aside
- Step 4 – Assembling the Bhel
- In one serving bowl, take 3/4 cup of cooked green moong.
- Add fruit and nut mixture as you like. Top it with onion and tomatoes.
- Garnish it with cilantro and sev. To enhance the taste, you can add cilantro mango chutney or sour cream or both.
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