Protein-Packed Moong Dal & Cranberry Salad (Kosambari inspired)
Looking for a refreshing, nutritious, and vibrant meal to surprise your mom this Mother’s Day? This recipe is inspired by the traditional Kosambari from Karnataka, but with a modern, high-protein twist. By par-cooking the dal and adding tangy cranberries, we’ve turned a classic side dish into a satisfying main meal.
This Salad is a nutritional powerhouse, balancing complex carbohydrates, lean plant protein, and essential micronutrients.
Estimated Nutritional Profile –
(Per serving, based on the recipe serving 3 people)
* Calories: ~210 kcal
* Protein: 9g – 11g
* Fiber: 6g – 8g
* Healthy Fats: 7g – 9g
* Carbohydrates: 28g – 30g
Key Benefits:
* High Plant Protein: Yellow Moong Dal is one of the best vegan protein sources, essential for muscle repair and metabolic health.
* Rich in Dietary Fiber: The combination of lentils and cucumber aids digestion, promotes gut health, and ensures a slow release of energy, preventing blood sugar spikes.
* Antioxidant Boost: US Cranberries are packed with proanthocyanidins and Vitamin C, which help fight oxidative stress and support skin health.
* Heart-Healthy Fats: Peanuts and fresh coconut provide monounsaturated fats and MCTs (Medium Chain Triglycerides) that support heart health and provide sustained satiety.
* Hydration & Detox: With high water content from cucumber and the anti-inflammatory properties of turmeric and hing, this salad is naturally detoxifying and cooling for the body.
Ingredients
* 1 cup Yellow Moong Dal (soaked for 2 hours)
* ½ cup Water
* ½ tsp Turmeric powder
* Salt to taste
* 1 cup Cucumber, finely chopped
* ½ cup Fresh coconut, grated
* ¼ cup Roasted peanuts, crushed
* ¼ cup US Cranberries, chopped
* 2-3 Green chilies, finely chopped
* Fresh coriander, chopped
* 1 tbsp Oil
* 1.5 tsp Mustard seeds
* ½ tsp Hing (Asafoetida)
* Few Curry leaves
* 1 fresh lemon juice
Recipe Instructions
1. Prep the Dal: In a pan, combine the soaked moong dal, water, turmeric, and a pinch of salt. Cook on medium heat until the dal is 50% cooked. Be sure to skim off any foam from the top. The dal should be tender but still hold its shape and remain dry.
2. Cool: Remove from heat and let it come to room temperature.
3. Assemble: In a large mixing bowl, combine the cooled dal, chopped cucumber, fresh coriander, green chilies, grated coconut, roasted peanuts, and chopped cranberries. Toss gently.
4. The Tadka: Heat oil in a small pan. Add mustard seeds and let them crackle. Add hing and curry leaves, then immediately pour this hot tempering over the salad.
5. Serve: Just before serving, add salt and fresh lime juice. Give it a final mix and enjoy!
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@USCranberriesIndia
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