Golden Mung Dal

This is an amazing and simple dish to have especially in Winter time. It’s so delicious and packed with nutrition. The spices are warming and balancing to the body. Vegetables like sweet potatoes, cauliflower, green beans, kale, peas, zucchini can be used in place of the below. Serve on its own or with bread, rice or dosas.

Serves 4-6


1 cup of mung beans (washed, soaked overnight and rinsed)
6 cups filtered water (or more if you want a more soupy consistency)
2 cups of chopped pumpkin
4 tbs of ghee
1 tbs minced ginger
1 tbs cumin seeds
1 tsp ajwain seeds
1/2 tbs black mustard seeds
1 green chilli minced (seeds removed)
1/8 tsp asafoetida (gf option found at health food shops)
1 tsp turmeric
1/2 Tbs sea salt
1 tbs fresh Lemon juice
Fresh coriander leaves for garnish


1. Combine rinsed mung beans with boiling water, 1 tbs of ghee, turmeric, minced ginger and green chilli in a saucepan and cook the beans until they start to breakdown. Then add pumpkin and cook until soft and beans have dissolved into a thick soup.
2. In a small skillet add remaining ghee. Once hot, add cumin, ajwain, black mustard seeds.
3. When seeds starts to crackle and the aroma starts to release add asafoetida. Pour the mixture into the pot of dal. Mix the spices through the dal and add salt and lemon juice. Cover the pot and let the spices infuse into the dal.
4. When ready to serve, garnish with fresh coriander or parsley leaves.

•You can mince the ginger and the chilli together and make a paste using a mortar and pestle
•You can omit the chilli if you want and use black pepper instead


Recipe by Debora Galvin