Energizing Spring Dal Lentil Soup
Let me begin by sharing what ‘dal’ is. It can get confusing, so here it goes:
Mung Dal or Moong Dal or Dahl or Split Mung Beans are the same type of lentils just spelled and named differently. You can drive yourself crazy - I did the research - chill and stay sane! Dal are yellow or green lentils and used in a lot of Indian-flavored recipes. Split Mung Bean is more delicate than other beans because their husked and split and, therefore, more digestible, sweet and faster to cook. You still gotta chew well! If you’re an Indian cuisine epicurean - you’re probably a dal pro cuz mung dal is a staple.. It’s higher in protein and fiber than other lentils. When dal is cooked it creates a hearty, creamy, porridge or kitchari (Ayurvedic recipe) consistency. Using dal in your soups or side dishes with added vegetables and spices is so comforting all year round. Because it is a light and easily digestible food (lentil) it’s a great dish to enjoy during the spring season.
I’m going to share a few practices on how to stay balanced through the spring season. Creating daily rituals and creating healthy habits in your life is truly living in health and wellness. I’m a serial health junkie, food modifier, yoga teacher, student, and spiritual seeker and doing what I do makes sense. Teaching others how to eat and live well. I’m so grateful for the people I have in my life that inspire me to my core. My passion is to share what is true and will bring health and wellness to you all. In gratitude to Claire Ragozzino - author of Living Ayurveda who shares her life and deliciousness with the world. And now I’m passing it on to you with some of my personal and professional comments.
Spring Rituals: (baby steps - incorporate one or few rituals as you create these wonderful daily practices for yourself). After a few months of cold winters, homebound, and feeling lethargic - nows the season to lighten up and breathe more, move more, eat light, fresh and yummy and most of all honoring yourself.
“We are divine beings having a human experience” - Divine Truth
FOOD: incorporate light, cleansing, warm and freshly cooked foods. If you can tolerate raw go for it or gently cook your greens - regardless - eat them!!!
BREATH: Focus on energizing breath practices - deep breathing - counting 1,2,3,4 as you inhale and try to go for longer exhales 1,2,3,4,5,6 or longer. invigorating breaths break up stagnation in the chest, expands the lungs and rib cage, calms the nervous system and can lower blood pressure.
MOVEMENT: Slow, steady, and strengthening yoga practices and longer held postures or moving anyway that lights your fire - whatever brings you joy and vitality - go for it - and daily may I add! Moving your body is essential! Bottom Line!
MEDITATION: I always remind my students that meditation need not be in a lotus pose. Walking in nature, bringing your mind to the present moment and/or acknowledging the beauty of the sky, birds, trees, animals, etc… Keeping it light and happy.
Mise En Place - soak lentils for at least an hour if you need a digestion boost
Recipe:
1/2 cup red lentils
1 cup mung dal
1 tbsp cumin seeds
2 tbsp ghee (clarified butter) or unroasted sesame oil
I inch fresh ginger root, minced
1 tbsp ground turmeric
1 tbsp ground coriander
1 tsp. Ground fenugreek
6 cups water
1 tsp salt
1-2 tbsp fresh lemon juice
1/2 cup cilantro
Optional: 1 tsp black mustard seeds
Optional: a dollop of yogurt as a garnish on the soup for taste and gorgeousness
warm the oil - ghee or sesame oil and add minced or grated ginger root for one minute
add the rest of the spices and stir for one minute
add the red lentils and mung dal to the pot
add the 6 cups of water and cook for 20 minutes than bring to simmer, cover and cook for another 15-20 minutes - add your freshly squeezed lemon and chopped cilantro - serve and enjoy!
In a strainer rinse the red lentils and mung dal
grind the cumin and if you’re using the mustard seeds - in a mortar and pestle - grinding in a mortar or gently in a food processor will bring out their aromas
In a large pot add the ghee or sesame oil on medium - low heat
Add the ginger and cook for 1 minute
Stir in the spices and heat for another minute - aromatic bliss!
Add red lentils and mung dal and stir until coated
Add water and salt and raise the heat and bering to simmer for 20 minutes
Stir occasionally to prevent burning and add more water if needed
Continue cooking and reduce heat and cover pot for another 15-20 minutes
When cooking is done add the fresh lemon juice and cilantro
taste and add more seasoning as you desire
Ready to serve and add a dollop of yogurt optional - Enjoy!
dollop of cilantro as a garnish - a dollop of yogurt in the center is tasty and beautiful, too
Genia’s Spoon Me Tips:
Adding a grain side dish like basmati rice, or sourdough bread, a slice of Ezekiel (my fave) - and a salad on the side makes this dish complete and whole.
Add a scoop of yogurt in the center of the soup bowl when ready to serve. Go for the non-dairy yogurt or if goat yogurt is your thing and you can tolerate dairy - goat dairy is definitely more digestible than cow dairy.
If you have digestive issues I would suggest soaking them for an hour then rinsing well in a strainer to make them more digestible. And… please address you digestion with a health practitioner - the GUT is powerful and needs to work well to absorb nutrients and feel great in your gut and brain - it’s all connected!
Spring forward with love and light,
xo, Genia