Ingredients
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1 cup Yellow Moong Dal(soaked for 2 hours)
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1/2 cup Water
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Turmeric Powder 1/2 tsp
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Salt
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1 cup Cucumberfinely chopped
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1/2 cup Fresh Coconutgrated
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¼ cup Peanutsroasted
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¼ cup US Cranberrieschopped
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2 - 3 Green chilliesfinely chopped
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Corianderchopped
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1 tbsp Oil
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1.5 tsp Mustard seeds
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1/2 tsp Hing
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Curry Leaves
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1 Lemon juice
About
Protein-Packed Moong Dal & Cranberry Salad (Kosambari inspired)
Looking for a refreshing, nutritious, and vibrant meal to surprise your mom this Mother’s Day? This recipe is inspired by the traditional Kosambari from Karnataka, but with a modern, high-protein twist. By par-cooking the dal and adding tangy cranberries, we’ve turned a classic side dish into a satisfying main meal.
This Salad is a nutritional powerhouse, balancing complex carbohydrates, lean plant protein, and essential micronutrients.
Estimated Nutritional Profile –
(Per serving, based on the recipe serving 3 people)
* Calories: ~210 kcal
* Protein: 9g – 11g
* Fibre: 6g – 8g
* Healthy Fats: 7g – 9g
* Carbohydrates: 28g – 30g
Key Benefits:
* High Plant Protein: Yellow Moong Dal is one of the best vegan protein sources, essential for muscle repair and metabolic health.
* Rich in Dietary Fibre: The combination of lentils and cucumber aids digestion, promotes gut health, and ensures a slow release of energy, preventing blood sugar spikes.
* Antioxidant Boost: US Cranberries are packed with proanthocyanidins and Vitamin C, which help fight oxidative stress and support skin health.
* Heart-Healthy Fats: Peanuts and fresh coconut provide monounsaturated fats and MCTs (Medium Chain Triglycerides) that support heart health and provide sustained satiety.
* Hydration & Detox: With high water content from cucumber and the anti-inflammatory properties of turmeric and hing, this salad is naturally detoxifying and cooling for the body.
Steps
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1
Done
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In a pan, combine the soaked moong dal, water, turmeric, and a pinch of salt. Cook on medium heat until the dal is 50% cooked. Be sure to skim off any foam from the top. The dal should be tender but still hold its shape and remain dry. |
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2
Done
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Remove from heat and let it come to room temperature. |
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3
Done
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In a large mixing bowl, combine the cooled dal, chopped cucumber, fresh coriander, green chilies, grated coconut, roasted peanuts, and chopped cranberries. Toss gently. |
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4
Done
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Heat oil in a small pan. Add mustard seeds and let them crackle. Add hing and curry leaves, then immediately pour this hot tempering over the salad. |
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5
Done
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Just before serving, add salt and fresh lime juice. Give it a final mix and enjoy! |
