Mung Fagioli e Verdura

Name: Mung Fagioli e Verdura
Prep time: 25 min
Cook time: 45 min
Total time: 1 h 10 min
Yield: 5 servings
Ingredients: 17.6 ounce mung beans (500 grams); 4 large fennel bulbs (sliced and sautéed); 2 thumb-sized pieces of ginger (grated); 2 large carrots (cubed); 2 medium zucchinis (optional; cubed); 6 baby radishes (reserve the greens; finely diced); 2 handful greens (baby spinach or baby kale); 2 handful coriander (stems and leaves, finely chopped); 1 large lime (or lemon; juiced); 1 large lime (or lemon; cut into wedges for serving); 6 cup water (for cooking beans and adjusting consistency); 1 tablespoon coconut oil (or ghee); salt (to taste, approximately 2 large pinches sea salt or 1 tablespoon tamari); 1 teaspoon freshly crushed black pepper; 1 tablespoon freshly ground cumin powder; 1 tablespoon turmeric powder; 1 teaspoon freshly ground coriander seeds; 6 cardamom pods (crushed); 10 piece fresh curry leaves; 1 fresh green chili (optional; to taste); 1 cup coconut milk

By Dada Shivananda·Intermediate

Mung Beans and Spinach – Mung Fagioli e Verdura

As its Italian name suggests, this dish is a light, nourishing, and easy-to-digest preparation, ideal for breaking a fast—especially on new and full moon days.

A Healing Inspiration

This recipe is inspired by Khichdi, an ancient Ayurvedic dish made with mung dal, traditionally used to cleanse and rejuvenate the body. Highly nutritious and gentle on digestion, Khichdi is known for its ability to restore vitality. In Ayurveda, some people are even advised to eat mung dal exclusively for a week or more—as the vegetarian equivalent of chicken soup for healing and recovery.

A Gentle Cleanse

Every four months, we benefit from resetting the body with a cleanse, depending on our lifestyle and diet. Alternatively, practicing a mono-diet for a single day each month—such as eating only mung dal for breakfast and lunch, followed by a light vegetable soup for early supper—can do wonders for overall well-being.

Nutritional Powerhouse

Mung beans, with their green outer layer and tiny yellow interior, are among the most alkaline legumes. They are often sold split and yellow in stores. Soaking them overnight not only improves digestion but also speeds up cooking. As they swell and sprout, their nutritional value multiplies.

Ingredients

Instructions

Soak the mung beans in a large pot or bowl for at least 6 hours or overnight, as they will swell and nearly double in size.

Drain and rinse the beans, then add fresh water and cook for about 30 minutes or until tender.

In a large deep frying pan over medium heat, dry roast the spices for about 1 minute, stirring continuously to enhance their fragrance and prevent burning.

For a spicier dish, add the grated ginger and diced green chili at this point.

Add coconut oil or ghee to the pan and sauté the fennel bulbs until soft and lightly browned, stirring occasionally.

Add the carrots and kale to the pan, then season with salt, freshly crushed black pepper, and the remaining spices.

Combine the sautéed vegetables and spices with the cooked mung dal, stirring well to integrate.

Cover and simmer the mixture for 3 to 5 minutes over medium heat.

For a soupy consistency, add extra water as needed.

Stir frequently to prevent the dal from sticking to the bottom of the pan.

Mung Fagioli e Verdura

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