Kosumbari, a raw mung salad – Diabetes Friendly Thursdays

Kosumbari, a raw mung salad - Diabetes Friendly Thursdays
Kosumbari, a raw mung salad – Diabetes Friendly Thursdays

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Kosumbari, a raw mung salad – Diabetes Friendly Thursdays

Kosumbari, a raw mung salad
Kosumbari, a raw mung salad

Kosumbari sounds exotic. Doesn’t it? You will be surprised to know that behind the exotic name, there is a very simple, very humble, very nourishing, very filling, very weight-watchers friendly and a very diabetic friendly recipe.This Salad is all raw and Vegan. A perfect meal.

Kosumbari, a raw mung salad - Diabetes Friendly Thursdays
Kosumbari, a raw mung salad – Diabetes Friendly Thursdays

Kosumbari is a very popular salad from the state of Karnataka, India. Split Mung is soaked then tossed with fresh ingredients like carrots, cucumbers, cilantro/coriander leaves, etc. and then tempered lightly. I made few changes to make the recipe not only Protein rich, but also fiber rich and delicious to match the taste buds of a common man.

Kosumbari, a raw mung salad - Diabetes Friendly Thursdays
Kosumbari, a raw mung salad – Diabetes Friendly Thursdays

This salad is a complete meal, not only for the diabetics but for a person with good health. You may totally layer it up in the mason jar and take it for your work lunch. It is delicious. It is biteful. It is full of flavor and texture and is so very refreshing. You are going to love the dressing for this salad. It is so simple and can be used in many salads with beans and greens.

Some other popular Diabetes Friendly recipes from my blog are – Spicy Paneer Grilled Skewers , Asian Mung Bean Sprout SaladVegetable Cocktail Cutlets , Paneer/Tofu Keema Lettuce Wraps and more.

This is how I made it.

Kosumbari, raw mung salad

  • Servings: 1
  • Difficulty: easy
  • Print

Kosumbari, a raw mung salad - Diabetes Friendly Thursdays
Kosumbari, a raw mung salad – Diabetes Friendly Thursdays

Author – Sonal @ simplyvegetarian777

Category – Salad, Diabetic Friendly, Protein rich.

Kitchen Equipments Required

Mixing bowl, a spoon or fork to mix, chopping board, knife.

Ingredients

Mung Dhuli / Split Yellow Mung – 1/4 cup

Carrots – 3 tbsp, shredded and measured packed

Cucumbers – 1/4 cup, chopped really fine

Coriander / Cilantro leaves – 2 tbsp, chopped fine

Mint leaves – 4 to 5, chopped fine

Coconut, shredded fresh – 1 tbsp. I used 1 tsp dry and it worked fine.

Dressing

Olive oil – 1/2 tsp

Lemon juice – 1 tbsp

Ginger – 1 small piece, finely grated

Green chili – 1/2 small. finely chopped

Salt – 1/4 tsp or to taste

Method

Making the Dressing

Combine all the ingredients in a bowl and mix well together. Set aside to infuse the flavors.

Making the Salad

  1. Wash and Soak 1/4 cup of mung in 1/4 cup of water for about 2 hrs. Drain the water from the beans after soaking, which is not really that much. The soaked dal is soft and ready to be used raw.
  2. Take the mixing bowl. Add all the ingredients as mentioned above. Add the dressing. Give a good toss and eat.

Notes

  1. If you have a problem with raw beans like gas and bloating, you may microwave the dal for about 2 minutes, with out draining the water.
  2. You may add more raw salad vegetables to this salad.
  3. There are many variations to this salad. You may personalize it and is agreat salad for parties and work or lunch.
  4. You may soak the dal in the morning and refrigerate before leaving for work. When you come back in the evening, You may just take it out and make the salad quick and easy for a complete meal.
  5. You may accompany some roasted papad alongside.

I enjoyed making this vegan and raw salad in my Indian American Kitchen. I hope you will try it as well and enjoy a protein packed delicious salad.

Sonal


Foot Notes

Mung Beans are low on the glycemic index at 25 and have a low glycemic load of 4 making them a smart food choice for diabetics. Diabetics can safely eat Mung Beans. The low glycemic index, fiber and protein help to regulate blood sugar.

Carrots and Cucumbers are non-starchy vegetables and filled with fibers and beneficial vitamins and minerals. Carrots are loaded with beta-carotene, which has been linked to lower risk of cardiovascular disease and diabetes. A study found that individuals with high blood levels of beta-carotene have 32 percent lower insulin levels (suggesting better blood glucose control). Cucumbers are a cool, crisp, low-carb choice for people with diabetes. You can get your fill of this low-carbohydrate vegetable without worrying about raising your blood sugar too much. Cucumbers are a good source of vitamin K and they also contain potassium and vitamin C.

Coconut is good to be consumed, if eaten fresh. A daily recommendation 2 inch square and 1/2 inch thick piece of fresh coconut is allowed. Coconut still has fats so you need to consume it mindfully.


Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.


Other Protein Packed Salad Recipes from Team DFT

Shailja’s Asian Tofu Salad

Apsara’s Edmame Salad with Hemp Cilantro Dressing

Suchitra’s Horsegram/Kulith Kosambari

Swati’s Grilled Chicken & Quinoa Salad

 

Do let me know what you think. Your thought matters.

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