Mung Bean Salad – Desi Style and Gluten Free

Mung Bean Salad – Desi Style and Gluten Free

Summer is here. Well, almost its there. Now is the time to pack the bags and head outside for a hike and a picnic. What more is wonderful than fixing something quick, easy and healthy. If winter is for soups, then summer is all about salads. A bowl of colorful veggies and glossy vinaigrette reminds me of the bright days ahead. On most days, I make my  salads with beans or lentil base. I start with a bowl of cooked beans and work my way up by adding favorite or  seasonal or sometime with what’s available in my fridge. There is no recipe for a salad. You can play and create one based on your liking.  I will top it with seasonal vegetables and fruits. The vinaigrette is made with Indian spices like cumin, garam masala, oil and lemon juice. Today’s post is a quick salad made with mung bean. I love this beans because they are tiny and cooks faster. I soak the beans overnight and pressure cook it the following day. Some days, I let the bean sprouts and I add them raw to my salads.

In Southern part of India, there is a dish called sundal. It is nothing but boiled beans/lentils (mung bean/pacha payaru, garbanzo beans / konda kadalai, black eyes peas/karamani, mung dhal/ paasi parupu, green peas/ pacha patani, horse gram/kollu) are tempered with mustard seeds,  asafoetida and curry leaves. They are eaten as evening snack with tea or coffee. Sundal is a popular dish made during Navarathri/Golu (South Indian festival). Nine varieties of beans are offered to God on nine days of festivity.

I cook a lot with mung bean. If you love mung bean like me and need idea on how to use the water you cooked them with. Then you must check my mint rasam post. Today I am sharing a healthy salad recipe made with mung beans, salad radish, red onions, carrots, tomatoes and green mangoes. All it takes is chop them in to small chunks, mix them all together and toss in the flavorful vinaigrette.

MUNG BEAN SALAD – DESI STYLE

Makes: 4 cups

Recipe Source: Self

Ingredients

  • 1 cup raw mung bean/ whole green gram / pasi paruppu – soaked overnight in water
  • 4 small salad radish, chopped
  • 1/4 cup red onion, chopped
  • 1 medium sized carrot, chopped
  • 1 medium sized tomato, chopped
  • 1/4 cup cucumer, chopped
  • 1/4 cup raw green mango , chopped (optional)
  • 1/4 cup cilantro for garnish

For the vinaigrette

  • 2 tablespoon olive oil
  • 1 teaspoon cumin powder
  • 1 teaspoon garam masala
  • Juice of 1 lemon
  • Salt to taste

Direction

  1. Remove water from the soaked mung bean. Cook them like pasta in boiling water for 30-45 minutes until done. For a faster option, cook in a pressure cooker for 2 whistles. Once done, drain any water and let it cool.
  2. Mix the ingredients under vinaigrette section. Set aside.
  3. In a large salad bowl, mix the chopped vegetables with the bean. Toss in the vinaigrette and mix well to coat.  Sprinkle cilantro for garnish. Serve right away,

Additional Notes:

  1. This salad can be eaten during gestational diabetes. Your body needs a lot of fiber to digest and help to get the stuff out of your system easily. The vegetables and mung bean have low glycemic index and that makes it an ideal dish to eat when you have gestational diabetes.
  2. This salad can be eaten during weightloss. It is packed with nutrients and flavors. It’s tasty and good for you and will help you get rid of those excess fat. You can read more about the goodness of mung bean in my mint rasam post.

Vijitha

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5 Comments

  1. Shema George
    March 29, 2013 at 10:22 am

    I love this salad..healthy and colorful :)


  2. Catherine Markey
    March 29, 2013 at 9:37 pm

    Love your blog! Thank you for the wonderful recipes. I want to eat Mung Bean Salad this minute!


  3. Siri
    April 1, 2013 at 9:19 am

    Summer is definitely about salads (and pasta) for me too. :-). The last pic is so picture perfect and a meal in itself.

    Siri


  4. Kankana
    April 3, 2013 at 11:18 am

    I have a plan to dedicate next week to salad and this is going in my list!


  5. Reem | Simply Reem
    April 3, 2013 at 2:33 pm

    Lovely Viji! My mom use to make this alot… Thanks for reminding me I really need to make this soon.