This easy Carrot Moong Dal Kosambari brings together sweet grated carrots and protein-rich moong dal in a traditional South Indian salad that's ready in just 20 minutes of active time, delivering 4 grams of plant-based protein per 80g serving.
When my doctor recommended incorporating more raw vegetables and protein into my diet, I never imagined I'd rediscover a forgotten family recipe that would become my go-to side dish to balance my plates. With 4 grams of plant-based protein and 4 grams of fiber per serving, this kosambari has transformed from a healthy obligation into a daily craving. The best part? You can master this authentic recipe once and create endless variations with cucumber, coconut, or sweet corn.
Jump to:
- What is Carrot Moong Dal Kosambari?
- Why You'll Love This Recipe
- Ingredients & Substitutions
- Essential Kitchen Tools
- Instructions to make Carrot Moong Dal Kosambari
- Pro Cooking Tips
- Serving Suggestions & Pairings
- Storage & Leftovers
- Recipe Variations
- Top Tip
- Nutrition
- FAQ
- Related
- Pairing
- Carrot Moong Dal Kosambari
What is Carrot Moong Dal Kosambari?
Carrot Moong Dal Kosambari is a traditional raw salad from Karnataka cuisine that combines fresh grated carrots with soaked split yellow moong dal (lentils). This nutritious dish gets its distinctive flavor from a fragrant South Indian tempering (tadka) of mustard seeds, curry leaves, and green chilies sizzled in coconut oil.
- Flavor Profile: Sweet carrots balanced with nutty dal, aromatic curry leaves, and a hint of heat from green chilies
- Main Ingredients: Grated carrots (packed with beta-carotene), protein-rich moong dal, fresh herbs, and aromatic spices
- Cultural Significance: Traditionally served as part of festival meals and special occasions in South Indian households
- Nutritional Powerhouse: Delivers 112 calories with 4g protein, 4g fiber, and 17% of your daily fiber needs per 80g serving
Unlike Western salads dressed with vinaigrettes, kosambari relies on the tempering technique to infuse vegetables with incredible flavor while keeping the dish light and oil-minimal.
Why You'll Love This Recipe
- Perfect portion size: 80g servings ideal for balanced meal planning
- Lightning-fast prep: Just 15 minutes active time plus 30 minutes soaking
- High protein content: 4 grams of complete plant-based protein per 80g serving
- Fiber-rich: Provides 17% of your daily fiber needs (4g per serving)
- Low calorie: Only 112 calories per serving
- Naturally gluten-free and vegan: Perfect for various dietary needs
- Rich in vitamins: Carrots provide over 100% of daily vitamin A needs
- Moderate iron source: 6% of daily iron requirements per serving
- Minimal oil: Uses just 1 tablespoon of heart-healthy coconut oil for 4 servings
- One-bowl preparation: Easy cleanup with minimal dishes
- Budget-friendly: Made with affordable pantry staples
Ingredients & Substitutions
Carrots
- Nutritional highlight: One cup provides 428% DV of vitamin A and 4g fiber
- Essential for: Natural sweetness and vibrant color
- Best substitute: Grated beets or raw papaya
- Shopping tip: Choose firm, bright orange carrots without cracks
Split Moong Dal
- Nutritional highlight: Delivers 3g protein and 10% daily folate per serving
- Essential for: Protein content and satisfying crunch
- Best substitute: Split chickpeas (chana dal) soaked 45 minutes
- Shopping tip: Look for bright yellow color without dark spots
Coconut Oil
- Nutritional highlight: Contains MCTs for quick energy and metabolism support
- Essential for: Authentic South Indian flavor and tempering
- Best substitute: Ghee for richness or sesame oil for different flavor
- Shopping tip: Choose cold-pressed virgin coconut oil
Curry Leaves
- Nutritional highlight: Rich in antioxidants and aids iron absorption
- Essential for: Distinctive South Indian aroma
- Best substitute: No perfect substitute; use dried leaves doubled
- Shopping tip: Buy fresh from Indian stores and freeze extras
Green Chilies
- Nutritional highlight: High in vitamin C and capsaicin for metabolism
- Essential for: Gentle heat and flavor depth
- Best substitute: Jalapeños or serrano peppers
- Shopping tip: Choose bright green, firm chilies
See recipe card for quantities.
Essential Kitchen Tools
- Mixing bowl: Medium to large size for comfortable tossing
- Box grater or food processor: Fine grating side for uniform carrot shreds
- Small pan or tadka pan: For preparing the tempering
- Fine mesh strainer: Essential for properly draining soaked dal
- Splatter screen: Optional but helpful when tempering mustard seeds
Instructions to make Carrot Moong Dal Kosambari
Super simple to make!
- Add carrots and moon dal
- Termper spices
- Add tempering to mixing bowl
- Serve
Pro Cooking Tips
- Perfect dal texture: Soak exactly 30 minutes - set a timer! This gives you dal that's digestible but still crunchy, preserving the protein content
- Maximize carrot nutrition: Grate just before use to prevent vitamin C loss through oxidation
- Temperature control: Heat oil until shimmering (not smoking) at 350°F to preserve coconut oil's beneficial properties
- Mustard seed test: Seeds should pop within 3-5 seconds - this indicates perfect tempering temperature
- Salt timing: Add after mixing carrots and dal but before tempering to enhance mineral absorption
- Preserve vitamins: Pour hot tempering immediately to flash-cook carrots slightly while maintaining raw food benefits
- Resting period: Let sit 10-15 minutes for flavors to meld and optimal nutrient availability
- Make-ahead strategy: Soak dal up to 2 hours ahead; prepare tempering ingredients but cook fresh
Serving Suggestions & Pairings
- Traditional combinations:
- With rice and sambar (adds complete amino acids)
- Alongside dosa or idli (fermented foods aid digestion)
- Part of a balanced thali with multiple vegetables
- Modern serving ideas:
- Top quinoa bowls for extra protein (total 10g protein)
- Stuff in whole wheat wraps with hummus
- Use as a nutritious burger topping
- Beverage pairings:
- Buttermilk (probiotics enhance nutrient absorption)
- Fresh lime water (vitamin C boosts iron absorption)
- Coconut water (natural electrolyte balance)
Storage & Leftovers
- Refrigerator storage: 3-4 days in airtight container
- Freezer storage: Not recommended - vegetables become mushy
- Best reheating method: Enjoy cold or at room temperature
- Nutrition retention: Vitamin C decreases by 25% after 2 days
- Creative leftover ideas:
- Mix with cooked quinoa for protein-packed salad
- Add to lentil soups for extra crunch
- Use as omelet filling for breakfast
Recipe Variations
- Rainbow Beetroot: Mix equal parts beets and carrots (adds nitrates for heart health)
- Coconut Kosambari: Replace half carrots with fresh coconut (adds healthy MCTs and 1g more fiber)
- Cucumber Mint: Swap carrots for cucumbers with mint (lower calorie at 90 per serving)
- High-Protein Version: Add 2 tablespoons roasted peanuts (brings protein to 6g per serving)
- Sweet Corn Delight: Add 1 cup corn kernels (increases to 140 calories with extra B vitamins)
Top Tip
Soak exactly 30 minutes - set a timer! This gives you dal that's digestible but still crunchy, preserving the protein content
Nutrition
One serving of Carrot Moong Dal Kosambari, which is 1 serving (80g each), contains 112 calories with 4g of protein, 4g of fiber and 16g of carbs.
FAQ
Yes! The protein comes entirely from the moong dal. Just ensure you soak and drain it properly for optimal digestibility.
Excess moisture usually comes from over-soaked dal or salting too early. Drain dal thoroughly and add salt just before tempering.
While best fresh, you can prep components separately. The vitamin C content decreases by about 25% overnight, but protein and fiber remain stable.
Have you tried making this protein and fiber-rich Carrot Moong Dal Kosambari yet? With 4 grams of plant protein and 17% of your daily fiber needs per serving, it's the perfect addition to any meal. Drop a comment below sharing your favorite variation, and don't forget to rate the recipe! Tag us in your healthy kosambari creations on social media - we love seeing how this traditional recipe helps you meet your nutrition goals.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Carrot Moong Dal Kosambari:
Carrot Moong Dal Kosambari
Equipment
- Mixing bowl
- Small pan
Ingredients
For the Salad:
- 2 cups carrots grated
- ¼ cup split moong dal yellow, soaked for 30 minutes
- ¼ teaspoon salt adjust to taste
- 2 tablespoon fresh coriander leaves chopped
For Tempering (Tadka):
- 1 tablespoon coconut oil
- 1 teaspoon mustard seeds
- ½ teaspoon cumin seeds
- 2-3 green chilies slit lengthwise
- 8-10 curry leaves
- ¼ teaspoon asafoetida (hing)
Instructions
Prepare the Base:
- Wash and soak ¼ cup split moong dal in water for 30 minutes. Drain well and set aside.
- Peel and grate 2 cups carrots using a fine grater. Place in a mixing bowl.
- Add the drained moong dal to the grated carrots. Mix in ¼ teaspoon salt.
Make the Tempering:
- In a small pan, heat 1 tablespoon coconut oil over medium heat.
- Add 1 teaspoon mustard seeds and let them splutter. Then add ½ teaspoon cumin seeds.
- Add 2-3 green chilies, 8-10 curry leaves, and ¼ teaspoon asafoetida (hing). Sauté for 30 seconds until fragrant. Finish it off by adding 2 tablespoon fresh coriander leaves.
- Pour the hot tempering over the carrot-moong dal mixture.
Final Steps:
- Toss everything together until well combined.
- Let the kosambari sit for 10-15 minutes before serving to allow flavors to meld.
Leave a Reply