Southekaayi Amla Kosambari Recipe | Vegan Cucumber Lentil Gooseberry Salad

Whole Food Plant Based Recipes

Whole Food Plant Based Southekaayi Amla Kosambari Recipe

Enjoy this mouth-watering, crunchy, nutritious whole food plant based Southekaayi Amla Kosambari!

Kosambari is a delicious traditional South Indian salad with vegetables and lentil. This particular recipe is Southekaayi Amla Kosambari (cucumber lentil gooseberry salad) a delicious, tangy starter of sorts.

Enjoy this mouth-watering, crunchy, nutritious whole food plant based Southekaayi Amla Kosambari!

Vegan Southekaayi Amla Kosambari Recipe

Course: Breakfast, Course 1: Raw & Side Dish for Lunch & Dinner Meals, Salad & Raw Snack
Cuisine: Kannada / Karnataka / Tamil Recipe from South India
Prep Time: 10 minutes
Passive Time: 5 hours
Servings: 2 people

INGREDIENTS

  1. 1/4 cup Moong Dal
  2. 1/2 Cucumber
  3. 1 Amla / Gooseberry / Nellikkai
  4. 1/8 inch Fresh Turmeric Root
  5. 2 plants or 4 tbsp Fresh Coriander Leaves
  6. 1/8 tsp Black Pepper Powder
  7. 1 tbsp Almonds Crushed
  8. Juice of 1/2 Lemon
  9. 1 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)

INSTRUCTIONS

  1. Soak moong dal overnight in water or at least for 4-5 hours. Drain water.
  2. Peel fresh turmeric root. Grate turmeric root and amla. Chop cucumber into tiny pieces. Mix all ingredients with crushed almonds, miso paste, and pepper.
  3. Garnish with coriander leaves and lemon juice. Serve fresh!

Nutrition Science Highlights for WFPB Southekaayi Amla Kosambari Recipe

  1. Why miso paste? Miso paste is fermented & salted soya bean paste. Maximum recommended salt intake is 3 grams per day per person. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
  2. Why raw dishes at meals? Every meal we consume has an immediate, measurable effect on the antioxidant capacity of our blood. Consuming raw fruits, vegetables, herbs, and spices at every meal can help us always have a positive blood antioxidant response to our meals. This is perhaps why every traditional Indian meal began with fruits and salads (kosambari / kosumalli)

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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