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     Sakthi Lunch -3

Few model recipes with beans.

Green Gram and Spinach

(Green gram is whole mung dal, which is green in color)


  • Spinach chopped            3 cups                          

  • Dal                               1 cup

  • Turmeric powder            ½ teaspoon                  

  • Tomato                         1                     

  • Ginger grated                 1 teaspoon                    

  • Onion                            chopped   2    

  • Green chilli                     3                                    

  • Coconut oil                    1 teaspoon     

  • Water                           3 cups                           

  • Salt                              1 teaspoon     

  • Masala powder                ¼ teaspoon


Wash and soak green gram dal for a while (soaking minimum overnight is good. However if soaked for long time two days, it will be sprouted, which is more good). Cook spinach. Fry sliced onion, ginger, chopped in oil for few minutes. Add turmeric powder and salt and chili powder and add sliced tomato and sizzle for few minutes and then add the dal. Add cooked spinach to it. Stir well add water and boil well to cook the dal. Add masala powder and stir well and serve.

Serve with rice, pasta, chapathi (roti).

Preparation time: 20 minutes.

Medicinal benefit: Green mung bean is highly praised by Ayurveda  among all other bean varieties. After several thousands of years modern science has understood that mung bean has high amounts of an enzyme called super-oxide dis-mutase. This enzyme is an important antioxidant defense in nearly all cells exposed to oxygen. SOD greatly reduces the ambient level of the dangerous superoxide radical.

        The presence of SOD has been shown to help protect many types of cells from the free radical damage which otherwise causes aging, and ischemic tissue damage. SOD also helps protect cells from DNA damage, lipid peroxidation, ionizing radiation damage, protein denaturation, and many other forms of progressive cell degradation.

      Mung has always been used as the best cosmetic to prevent ageing due to these reasons. Internally also when eaten it gives good benefits. Sprouted green mung is rich in vitamin C and folic acid.

        In Traditional Chinese Medicine the liver (Wood Element) governs the nerves, and the nerve inflammations of Multiple Sclerosis respond to anti-inflammatory and yin-building foods and herbs. Among the most beneficial yin tonics for MS are: leafy green vegetables, mung beans and mung sprouts, millet.

Mung Bean helps to neutralise acids. Mung bean is a highly nutritious protein food, which promotes healthy blood cells. Traditionally used for inflammatory conditions. Also helps to eliminate toxins.* Promotes good liver and gallbladder health.

Cauliflower recipe


Beet Root red gram (channa) curry


  • Beet-Root  chopped              1 cup                             

  • Red gram                            1 cup

  • Red chilies                           2                                    

  • Salt                                   1 teaspoon                    

  • Curry leaves chopped            1 teaspoon                     

  • Water                                 2 cups

    • Sesame oil                           2 teaspoon                         

  • Flavor mix                            1 teaspoon

  • Coriander leaves chopped       1 teaspoon                

  • Turmeric powder                  ½ teaspoon

  • Coconut grated                     ½ cup


Steam cook the beet-root and red gram in a pressure cooker or in a container with water. Heat  oil in  a pan and add  flavor mix to it. After two minutes add  red chilies chopped and grated coconut and stir well. Then add turmeric powder and  cooked beet-root and red gram and salt  to it. Mix well and remove from fire.  Garnish with chopped curry  and coriander leaves.

Serve with rice, bread, pasta, tortillas.

Preparation time: 15 minutes.

Tofu-mushroom curry

  • Tofu - one pack                           

  •   garlic one clove

  • Ginger one piece                           

  • mushroom one pack ( ten small sized)

  • Black pepper corns  5 to 6                

  • olive oil one tablespoonful

  • Turmeric powder one spoon

 Saute  washed mushroom with olive oil and once cooked add tofu in it and sort for two minutes. Grind ginger garlic, pepper and salt in a blender and add to the tofu mushroom mix. Add a teaspoon of turmeric powder and serve hot.

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