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simplyvegetarian777

Kosumbari, a raw mung salad – Diabetes Friendly Thursdays

Published on March 16, 2016 by simplyvegetarian777

Kosumbari, a raw mung salad - Diabetes Friendly Thursdays

Kosumbari, a raw mung salad – Diabetes Friendly Thursdays

Creating Recipes with a cause! I am a proud DFT blogger. To learn more about Diabetes Friendly Thursdays, Read this Link! For more DFT recipes, Click here!

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 Salad, Vegetable 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

 

Related

Filed Under: 30 minutes and under Recipes, Appetizers & Snacks, Diabetes Friendly Thursdays & Healthy Recipes, Indian Food, Salads & Sides, South Indian, Uncategorized

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Reader Interactions

Comments

  1. Sarika Gunjal

    March 22, 2016 at 5:20 pm

    Lovely recipe. Never heard or had it before. Will definitely try it..

    Reply
  2. Loretta

    March 19, 2016 at 8:13 am

    Your pictures in this post take 1st prize Sonal. Wow, you’ve almost made it look 3-D, so much that I want to grab the contents from the screen. Seriously, love, love, love the pictures in this post. I’ve never heard of this salad, but a great idea to incorporate lentils in a salad, and with that yummy dressing, I’ll definitely give it a go.

    Reply
    • simplyvegetarian777

      March 19, 2016 at 9:03 am

      You totally made my day Loretta❤️❤️❤️

      Reply
  3. parvathy84

    March 17, 2016 at 11:23 am

    I love it sona, I have never had yellow moong raw this is the first time I am hearing . I will be trying this salad for sure , book marked it

    Reply
    • simplyvegetarian777

      March 17, 2016 at 12:55 pm

      Thank you darling

      Reply
  4. Ruchi

    March 17, 2016 at 7:36 am

    Sonal, so healthy and packed with flavor!

    Reply
    • simplyvegetarian777

      March 17, 2016 at 7:51 am

      Thanks Darling ❤️

      Reply
  5. Framed Recipes

    March 17, 2016 at 7:07 am

    Kosumbari is a staple in feasts in Karnataka. Loved your twist to it. – Sreelatha

    Reply
    • simplyvegetarian777

      March 17, 2016 at 7:49 am

      Thanks girl ❤️

      Reply
  6. Liz

    March 16, 2016 at 7:11 pm

    That looks utterly delicious!

    Reply
    • simplyvegetarian777

      March 17, 2016 at 7:49 am

      Thanks Liz ❤️

      Reply
  7. Julie is Hostess At Heart

    March 16, 2016 at 6:41 pm

    This is a feast for the eyes and sounds delicious! I would love this for lunch.

    Reply
    • simplyvegetarian777

      March 17, 2016 at 7:50 am

      I am sure you would love it Julie

      Reply
  8. Archana

    March 16, 2016 at 5:05 pm

    Love the recipe and the pics!!

    Reply
    • simplyvegetarian777

      March 16, 2016 at 6:28 pm

      Thanks Archana 🙂

      Reply
  9. Suchitra

    March 16, 2016 at 4:22 pm

    Love the way you have modified the kosumbari to make it even more nutritious and flavorful and appealing to many a palate. We usually make a tadka of mustard seeds, hing and curry leaves in coconut oil. The hing helps combat the issue of bloating.

    Reply
    • simplyvegetarian777

      March 16, 2016 at 6:29 pm

      Suchi
      That’s what was recommended too in the original recipes that I read but I wanted to keep it completely cooking free 🙂

      Reply
      • Suchi

        March 20, 2016 at 8:21 am

        It is totally fine. I loved the way you modified your recipe. Most non-Indian people do not understand the concept of “tadka” and that is why I skipped it in my recipe too. I also wanted to keep my recipe totally “oil-free”.

        Reply
  10. Swati

    March 16, 2016 at 4:00 pm

    I am in love with this Salad and I am going to make it next week…Your pictures are already making me drool!

    Reply
    • simplyvegetarian777

      March 16, 2016 at 6:29 pm

      Thanks dear lady ❤️

      Reply
  11. [email protected] For The Soul

    March 16, 2016 at 3:23 pm

    I have never had this before but totally up my alley:) You have used my favorite ingredient in the dressing which is ginger. Very cool..love it.

    Reply
    • simplyvegetarian777

      March 16, 2016 at 6:30 pm

      Zeba
      I ate this salad one time at my friend’s place whose husband was from southern India and this salad was staple in their house 🙂

      Reply
  12. sathya @mykitchenodyssey

    March 16, 2016 at 12:58 pm

    I love kosambari.Your version sounds different and delicious.Perfectly clicked kosambari.

    Reply
    • simplyvegetarian777

      March 17, 2016 at 7:50 am

      Thanks Sathya ❤️❤️❤️

      Reply
  13. Sandhya

    March 16, 2016 at 11:42 am

    Sonal,
    I just made this last week with slightly different dressing! I will try your yummy dressing next time Love it!

    Reply
    • simplyvegetarian777

      March 17, 2016 at 7:50 am

      Thanks Sandy ❤️❤️

      Reply

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