Post-Diwali Spiced Mung bean salad with Tamarind Yogurt Dressing

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diwali

Hope you all had a wonderful Diwali with family and/or friends! Yes, all those Diwali sweets and savory delicacies are irresistible and can reverse your best efforts to staying healthy! But its okay, you have a chance to eat healthy now and resume your efforts! If you couldn’t make some healthful choices while visiting friends or family – don’t fret! Try some of my post-Diwali dishes (and pre- Thanksgiving 😉 ) to get closer to your fitness goals.

Here is a spiced mung salad – the spice blend is inspired by my favorite Kachori filling, a fried snack, very popular in India. 

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A low calorie, yet filling salad, to kick off the week after festivals! This salad provides good amount of protein, fiber, calcium, iron, potassium and vitamin C.

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RECIPE HAS BEEN REFINED IN MY COOKBOOK: LOVE THY LEGUMES

Post-Diwali Spiced Mung Bean Salad with Tamarind Yogurt dressing
Serves 2
Per serving: 350 cals | 15 g protein | 13 g total fat | 9 g fiber. A low calorie, yet filling salad, to kick off the week after festive occasions! This salad provides good amount of protein, fiber, calcium, iron, potassium and vitamin C.
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Total Time
30 min
Total Time
30 min
For Spiced Mung bean
  1. 1/3 cup mung bean, soak overnight
  2. 1.5 tbsp oil
  3. 0.5 tsp corriander powder
  4. 0.5 tsp red chili powder (less if you don't like it spicy)
  5. 0.5 tsp fennel seeds (saunf)
  6. 1/4 tsp garam masala, optional
  7. 1/8 tsp turmeric powder
  8. 1 tsp sugar
  9. salt to taste
For the Tamarind Yogurt Dressing
  1. 2/3 cup low fat yogurt, beaten
  2. 1-2 tsp of tamarind Chutney per serving
For Tamarind chutney (store excess in refrigerator)
  1. 4 dates
  2. 0.5 tsp tamarind pulp concentrate (or soak some tamarind in warm water & make 2 tbsp of fresh pulp)
  3. 1/4 tsp red chili powder
  4. 1/2 tsp coriander powder
  5. salt to taste
Salad ingredients
  1. 4 cups of coarsely diced lettuce
  2. 0.5 red onion, sliced
  3. 0.5 carrot, shredded
  4. 10 cherry tomatoes or 1 cup diced tomatoes
Instructions
  1. Soak mung beans ~10 hours (overnight or in the morning) with double the amount of water.
  2. Cook them on stove or pressure cook (along with the water) for 10 mins on low heat after whistle (Indian pressure cooker) or after the regulator starts to rock steadily (US pressure cooker).
  3. In the meantime, soak dates & tamarind in 1/4 cup warm water and prepare the vegetables.
  4. Wash, dry and dice lettuce leaves. Peel and shred carrot, cut onion and tomatoes.
  5. Now, pass the tamarind, dates, red chili and coriander powder through a small blender/mixer to make a fine puree. Use the water used for soaking. Adjust salt and leave it aside. Excess tamarind chutney can be stored in the refrigerator and used for other salads / chaats / snacks.
  6. Lightly beat the yogurt for a smooth thick dressing. You can combine 3-4 tsp of tamarind chutney to the beaten yogurt or serve separately.
  7. By now, the mung beans might be ready. Heat oil in a pan and add the mung beans along with the spices and saute for a few minutes/ till mixture becomes slightly dry.
  8. Assemble the salad vegetables, add mung beans and dress with yogurt and tamarind chutney.
  9. Enjoy!
Notes
  1. Do not discard water used for soaking or cooking the mung bean to preserve the water soluble nutrients.
  2. Per your convenience, you can add any or as many vegetables you like.
  3. You can cook mung beans in advance/ over the weekend, so that they come in handy for this salad, which can be assembled in 10-15 mins.
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4 thoughts on “Post-Diwali Spiced Mung bean salad with Tamarind Yogurt Dressing

  1. Wow looks so yummy and superb presentation !!! need to try year seriously …i am so very hungry suddenly 🙂 🙂 grt job keep it up

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