MUNG BEAN DOSA

two Ayurvedic super-foods come together for the humble dosa

Dosas are comparable to crepes as far as pancake-like thinness and texture, but they’re also their own cultural food staple originating in India. And I’ll tell ya, they’re delicious. I’m slowly building my familiarity with Indian ingredients as I build my Ayurveda recipe rolodex and this dosa is quickly becoming a routine breakfast. Made with mung beans and basmati rice, this is an easy, no-fuss batter for quick, hot-off-the-pan dosas. The hardest part—you just you gotta remember to soak the mung beans and rice overnight. I set an evening alarm because believe me, I’ll forget. It’s that spacey Vata in the mind. I’m working on it.

2 ingredients = 1 full protein

Mung beans and basmati rice are two staple Ayurvedic ingredients that when combined form a full protein, providing all nine essential amino acids. The body really likes this for optimal nutrient absorption, tissue repair and overall physical health. Even better, the combination of these two ingredients are gentle on the digestive system, providing a better environment for our systems to do their jobs more efficiently. Plus, this is a tri-doshic recipe, meaning it’s balancing for all three doshas.

I use green mung beans as I prefer the taste over split mung beans (the split yellow ones) for this particular dish. Soaking the ingredients overnight is key in keeping this dish gentle on the belly. Also, I recommend a filtered water soak. Water—sadly it’s not very trust-worthy these days.

My sweetener of choice is maple syrup which is suitable for Pittas and Vatas. Kaphas can go with a drizzle of honey instead but in moderation. Or go with just a smear of coconut yogurt. You’ll get some good sweetness and tang.

Filling, grounding, nutritious. We like this!

MUNG BEAN DOSA

INGREDIENTS (6 dosas/2 servings):

1/2 cup organic green mung beans (soaked overnight)

1/2 cup organic basmati rice (soaked overnight)

Pinch of cinnamon + cardamom

1/8 tsp salt

Filtered water

Ghee

Toasted coconut flakes (optional)

TOOLS:

Blender (unfortunately a blender is a must for this one)

Non-stick pan or dosa tawa (flat pan)

METHOD:

1. Soak mung beans and rice overnight in their own separate bowls. Use filtered water if you can.

2. Drain and rinse mung beans and rice and add to blender. Add cinnamon, cardamom, salt and just enough water to cover the beans and rice. Blend until a smooth paste. It should be a thin(ish) batter. If it’s a little too thick, blend in a splash more of water. I don’t always get the consistency “perfect” but they always come out just as tasty!

3. Heat a tsp of ghee in pan over low heat. Add 1 ladle of batter to the pan and spread around to form a thin pancake shape.

4. Cook for about a minute or until top is dry and a little golden brown on the bottom. Flip the dosa over and cook for another 30 seconds or so. The second side goes very quick.

5. Fold 2-3 dosas in half and stack. Smother in coconut yogurt and maple syrup, top with toasted coconut flakes.

pro TIPs: 

KEEM ‘EM WARM: I lay cooked and folded dosas on a sheet tray, cover them with a clean dish towel and store in a 200 degree oven while I cook the rest.

SAVORY OR SWEET: Use a variety of spices to make these savory or sweet. Cooling spices for pitta. Heating spices for Kapha. Vatas go for it, just nothing too drying or heating.

MINDFULNESS TIP: 

Try to carve out time to sit and eat breakfast in the morning without any devices. For everyone telling us it’s the most important meal of the day we certainly don’t treat it that way. Let the emails and the morning news sit for a few minutes longer and ground into this nourishing dish.

mung bean dosas + THE AYURVEDA DOSHAS:

Tri-doshic! Kaphas just be mindful of the sweeteners. Opt for honey and coconut yogurt in moderation.