📝 About This Recipe
This vibrant salad is a celebration of texture and ancient Ayurvedic flavors, bringing together the earthy heartiness of whole mung beans with the anti-inflammatory power of fresh turmeric. Inspired by the bright, herbaceous flavors of coastal Indian cuisine, it balances protein-rich legumes with crunchy raw vegetables and a warm, tempered spice dressing. It’s a refreshing, nutrient-dense dish that works beautifully as a detoxifying lunch or a stunning side for grilled proteins.
🥗 Ingredients
The Legume Base
- 1 cup Whole green mung beans (dried, rinsed and soaked for 4 hours if possible)
- 3 cups Water (for boiling)
- 1 teaspoon Sea salt (plus more to taste)
- 1/2 teaspoon Ground turmeric (added to the boiling water)
Fresh Vegetables & Herbs
- 1 cup English cucumber (finely diced)
- 1 small Red bell pepper (seeded and finely diced)
- 1/4 cup Red onion (very finely minced)
- 1/2 cup Fresh cilantro (roughly chopped)
- 1/4 cup Fresh mint leaves (torn or chiffonade)
- 1/4 cup Pomegranate arils (for a pop of sweetness)
Turmeric & Ginger Tempering (The Dressing)
- 3 tablespoons Extra virgin olive oil or Ghee
- 1 tablespoon Fresh turmeric root (peeled and finely grated)
- 1 tablespoon Fresh ginger (peeled and finely grated)
- 1 teaspoon Cumin seeds (whole)
- 1/2 teaspoon Black mustard seeds (optional, for authentic pop)
- 2 tablespoons Fresh lime juice (about 1 large lime)
- 1 teaspoon Honey or Maple syrup (to balance the acidity)
- 1/2 teaspoon Black pepper (freshly cracked; essential for turmeric absorption)
👨🍳 Instructions
-
1
Rinse the dried mung beans thoroughly under cold running water until the water runs clear.
-
2
In a medium saucepan, combine the mung beans, 3 cups of water, 1/2 teaspoon of ground turmeric, and a pinch of salt. Bring to a boil over high heat.
-
3
Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes. The beans should be tender but still hold their shape; do not let them become mushy.
-
4
Drain the cooked beans in a fine-mesh sieve and rinse briefly with cool water to stop the cooking process. Set aside to drain completely.
-
5
While the beans are cooling, prepare your vegetables. Dice the cucumber, bell pepper, and onion into uniform, small pieces to ensure a bit of everything in every bite.
-
6
In a large mixing bowl, combine the cooled mung beans with the diced cucumber, bell pepper, onion, cilantro, and mint.
-
7
To make the tempered dressing, heat the olive oil or ghee in a small skillet over medium heat.
-
8
Add the cumin seeds and mustard seeds. When they begin to sizzle and pop (about 30-60 seconds), add the grated fresh turmeric and ginger.
-
9
Sauté the aromatics for just 1 minute until fragrant, being careful not to burn the turmeric, which can turn bitter.
-
10
Remove the skillet from the heat. Whisk in the lime juice, honey, and freshly cracked black pepper.
-
11
Pour the warm dressing immediately over the mung bean mixture and toss thoroughly to coat every bean.
-
12
Taste and adjust seasoning with more salt or lime juice if needed. Fold in the pomegranate arils gently.
-
13
Let the salad sit for at least 10 minutes before serving to allow the flavors to meld together.
💡 Chef's Tips
Soaking the mung beans for at least 4 hours (or overnight) improves digestibility and ensures a more even texture. Always include black pepper when using turmeric; piperine in pepper increases the absorption of turmeric's curcumin by up to 2,000%. If you can't find fresh turmeric root, substitute with an extra teaspoon of high-quality turmeric powder added to the warm oil. Be careful when handling fresh turmeric as it stains fingers and wooden spoons easily; use gloves or wash immediately with lemon juice. To keep the salad crisp for meal prep, store the dressing separately and toss just before eating.
🍽️ Serving Suggestions
Serve alongside warm garlic naan or toasted sourdough for a complete meal. Pairs beautifully as a refreshing side to tandoori-style grilled chicken or roasted cauliflower. Top with a dollop of Greek yogurt or coconut milk yogurt to add a creamy element. Serve with a glass of iced hibiscus tea or a crisp Sauvignon Blanc to complement the citrus notes. Add a handful of toasted pumpkin seeds or slivered almonds for extra crunch.