Kosumbari, a raw mung salad – Diabetes Friendly Thursdays

Kosumbari is a very refreshing sald that is nutriotnally dense too. You make it with soaked Moong Daal as the main ingredient. Super easy to make and tons of flavors. Since the best part is that you can make it ahead of time, it comes very handy as quick meal.

Kosumbari is perfect for picnics, cook-outs, get-togethers and your kids’ lunch box. It is bursting with mega flavors.

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Kosumbari

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.

Although you will find many names to this salad such as Koshimbir, koshambari etc, but the base of all these salads is Moong Dal. This salad finds its roots in South India and Maharashtra with some variations.

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.

Now I am making a few changes to the original recipe to make it easier for everyone to try. The original recipe calls for tempering the salad. My version calls for the drizzle of a simple salad dressing instead.

What are the ingredients of Kosambari Salad?

Mung Dhuli – It is also known as Mung Split or Yellow Split Daal. You can either order it from amazon or buy it at your local Indian grocery store.

Fresh Produce – Carrots, Cucumbers, Mint Leaves, Cilantro Leaves, Fresh Coconut shredded

Dressing Ingredients – Olive Oil, Lemon juice, Ginger, Green Chili, Salt

Kitchen Equipments for the Recipe

Grater

Small Mixing Bowl

Salad Bowl

Whisk

Salad Tossing Tongs

Nutritional Importance of Moong Dal Salad for Diabetics

Mung Beans – Now these beans are low on the glycemic index at 25 and have a low glycemic load of 4. This makes 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 –  Since carrots and cucumbers are non-starchy fibrous vegetables, these make a great addition to any salad. Now 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). Also, 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 – When eaten fresh, coconut is great for health. 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.

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

SOME KOSHAMBARI SALAD FAQS

1. You can make this salad ahead of time and conzume when ready to use.
2. It can stay good when refrigerated for 2-3 days.
3. If you plan to use it as needed, then aim for meal planning. Soak the mung dal, drain and refrigerate. Mix with other ingredients when ready to use.
4. As I mentioned above, this is not the original recipe. The original recipe calls for Tempering the Salad. If you choose to go that route, then here is how you do it. Heat 1 tsp oil and add black mustard seeds to it along with some green chilies and curry leaves. Add it to the salad. Toss and use.
5. 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.
6. You may add more raw salad vegetables of your choice. But I like to keep it simple.

How to make Kosumbari Mung Dal Salad at home?

 

 

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