Ingredients:
- Steel-cut oats – ½ cup
- Split yellow moong dal (mung beans)-¼ cup
- carrot -1 small (finely dice)
- ghee or coconut oil -1 tablespoon
- Cumin seeds -1 tablespoon
- Turmeric powder ½ teaspoon
- Ground coriander ½ teaspoon
- Ground black pepper – ½ teaspoon
- Fresh ginger – 1 inch piece grated
- water – 4 cups
- Salt – to taste
- avocado – 1 rips / (Banana/Apple/Pineapple/ Seasonal Fruit)
- Fresh coriander leaves – chopped for garnish
- Lemon slices – for serving
In the ancient wisdom of Ayurveda, food is not just sustenance, it is medicine. When it comes to heart health, the right blend of ingredients can make all the difference. Introducing the Savory Oats and Mung Bean Porridge—an Ayurveda inspired dish that combines the richness of whole grains and legumes with the healing power of spices to create a meal that nurtures the heart and invigorates the body.
Start a day with this wholesome, savory porridge and take a proactive step towards a stronger, healthier heart. Through the nourishing principles of Ayurveda, this meal is designed to support not just a physical well-being but also to bring balance and vitality to life.
Method of Preparation
- Rinse the oats and moong dal under cold water until the water runs clear and set aside.
- In a large pot, heat the ghee or coconut oil over medium heat.
- Add cumin seeds and allow them to sizzle for about 30 seconds.
- Add the grated ginger and sauté for 1-2 minutes until fragrant.
- Stir in the turmeric powder, ground coriander, and black pepper.
- Add the diced carrot and cook for 3-4 minutes until they begin to soften.
- Add the rinsed oats and moong dal to the pot, stirring to coat them with the spices and vegetables.
- Pour in 4 cups of water to a boil.
- Then reduce the heat and let it simmer. Cover and cook for 25-30 minutes, stirring occasionally to prevent sticking. Add more water if needed to achieve your desired consistency.
- Once the porridge is thick and creamy, add salt to taste.
- Serve the porridge hot, topped with sliced avocado or any seasonal fruit and garnished with fresh coriander leaves.
- Squeeze a lemon wedge over each serving to enhance the flavors
Benefits of Ingredients
Steel-Cut Oats
- They are heart-healthy due to their high beta-glucan content, which lowers LDL cholesterol and reduces artery plaque formation.
- Their low glycemic index stabilizes blood sugar, reducing diabetes risk.
- The fiber in oats promotes fullness, aiding in weight management – A key factor in preventing heart disease.
- They are rich in avenanthramides, antioxidants that reduce inflammation and improve blood flow.
- Additionally, the magnesium in steel-cut oats helps regulate blood pressure by relaxing blood vessels and enhancing heart rhythm.
Moong Beans
- They are healthy for the heart due to their high potassium, which regulates blood pressure and magnesium which relaxes blood vessels.
- They are rich in antioxidants that reduce inflammationA key factor in heart disease.
- With a low glycemic index and high fiber, they help maintain stable blood sugar levels, preventing diabetes-related heart risks.
- Their low fat, high protein content supports weight management, reducing hypertension and cholesterol risks.
- Moong beans also aid in detoxification and maintain healthy blood.
- They are rich in folate and iron which support cardiovascular health.
Turmeric and Lemon
Per Serving
- 250-300 kcal of Calories, 45-50g of Carbohydrates,8-10g of Fiber, 10-12g of Protein,8-10g of Fat.
According to Ayurveda
- The use of ghee or coconut oil, along with the gentle cooking process, adds moisture and warmth, which makes the porridge ideal for balancing Vata.
- The grounding and nourishing nature of oats helps to stabilize Vata and Pitta doshas.
- Cooling ingredients like coriander and the grounding quality of oats help pacify Pitta dosha.
- The lightness of moong dal and the stimulating spices such as cumin, ginger, and black pepper help balance Kapha dosha by improving digestion and preventing heaviness.
Tips
Arjun Tea:
Boil 2 cups of water with 1 tablespoon of Arjuna (terminalia arjuna) bark coarse powder for 10-20 minutes until reduced by half. Strain and drink warm on an empty stomach. This decoction supports heart health by strengthening the heart, regulating blood pressure, and improving overall cardiac function.