Mung Dahl & Zucchini Stew with Coconut and Lime

Mung Dahl & Zucchini Stew with Coconut and Lime

A light, nourishing, five‑element–balancing meal for two

Ingredients

• 1/2 cup split mung dahl, rinsed well

• 2 cups water (plus more as needed)

• 1 small zucchini, diced

• 1/2 cup coconut milk

• 1 tablespoon lime juice (or more to taste)

• 1/2 teaspoon turmeric

• 1 teaspoon ground coriander

• 1 teaspoon ground cumin (or 1/2 teaspoon seeds)

• 1 tablespoon ghee or coconut oil

• Salt to taste

• Optional: fresh cilantro for garnish

Step-by-Step Directions

1. Prepare the dahl

Rinse the mung dahl until the water runs clear. Add it to a small pot with 2 cups of water. Bring to a boil, then reduce to a gentle simmer. Cook 20–25 minutes, stirring occasionally, until the beans begin to soften. Optional- blend the mung dahl beans with a handheld blender for a creamier version.

2. Add the zucchini

Stir in the diced zucchini and continue simmering for another 10 minutes, adding a splash of water if the mixture becomes too thick.

3. Bloom the spices

In a small pan, warm the ghee or coconut oil over medium heat. Add the cumin, turmeric, and coriander. Let them sizzle for 30–60 seconds until fragrant but not burnt. This step awakens their digestive qualities.

4. Combine

Pour the spiced oil into the pot of dahl and zucchini. Stir in the coconut milk and salt. Simmer 5 more minutes to marry the flavors.

5. Brighten

Turn off the heat and add the lime juice. Taste and adjust: more lime for brightness, more coconut milk for creaminess, more coriander for earthiness.

6. Serve

Ladle into bowls and garnish with fresh cilantro. Serve with basmati rice or warm flatbread.

Ayurvedic Notes

• Sattvic: Gentle spices and creamy textures support clarity and calm.

• Optional Rajasic lift: Add a pinch of black pepper or fresh ginger for a little more energy without disturbing balance. This will offset the coconut for Kaha Types.