Delicious Certified Organic Ferments

Mung Dahl with Coconut Rice and Fennel Kraut


This is a great wholesome, vegetarian dish that warms the tummy and soothes the soul. It is full of great plant protein, iron, B6, B12 and folate acid in the greens. This warming recipe with digestive spices, herbs, and lovely potassium in the banana and good essential fatty acids in the coconut cream and milk.

Pairing this dish with the Love Organics Fennel Kraut, adds extra digestive qualities, as the caraway seeds, coriander, cumin and fennel flavours, blend perfectly with all the beautiful flavours, enriched in the dahl.

All the added probiotics in the fennel kraut, are so good for feeding your gut microbiome and boosting your immune system.


  • 1½ cups of Mung Dahl
  • 6 cups of Filtered Water
  • 4 tablespoons of Olive Oil
  • 1 Red Onion chopped.
  • 1 large Zucchini grated.
  • 1 Red Chilli seeded and sliced finely.
  • 2 teaspoons of Turmeric Powder
  • ½ teaspoon of fresh Turmeric sliced finely.
  • 2 Garlic Cloves finely chopped.
  • 1 teaspoon grated Ginger
  • 2 teaspoons of finely sliced.
  • Coriander Stems
  • 1 teaspoon of Garam Masala
  • 1 teaspoon of Cracked Pepper
  • 1 teaspoon of Mustard Seeds
  • 2 Fresh Ripe Tomatoes chopped.
  • 4 cups of Vegetable Stock
  • 1 x 400g tin of Coconut Cream
  • 1 bunch of chopped Kale
  • 1 teaspoon of Hemp Seeds
  • 1 teaspoon of Sesame Seeds
  • 1 teaspoon of Sesame Oil
  • 2 teaspoons of Lemon Juice


  • 1 cup of Basmati Rice
  • 2 cups of Coconut Cream
  • 2 – 3 Lime Leaves
  • ½ cup of Water

Banana Salad

  • 2 Bananas sliced finely.
  • 1 Lime juiced.
  • 2 teaspoons of Coriander Leaves diced.
  • 2 tablespoons of Desiccated Coconut
  • or Coconut Flakes


  1. Soak the dahl with the filtered water and cover for a good 10 – 12 hours, and then drain really well
  2. In a large pot add the olive oil and heat. Add the chilli, onion, coriander roots, mustard seeds and ginger, and sauté for 5 mins or until soft
  3. Add the mung dahl and a drop of extra oil. Stir well with the other ingredients and then add the stock. Add the turmeric powder, garam masala and fresh tomatoes and season with some extra pepper and salt
  4. Bring to a simmer and scoop out any foamy water that may come out of the lentils. Cover and cook for a good hour or so. Add the coconut cream and a sprinkle of coriander leaves
  5. Place rinsed rice in a saucepan and add the liquids and lime leaves, and bring to the boil. Turn down on low once boiled, and cook for approximately 15 mins or so until soft
  6. Check during the cooking process that there’s adequate liquid, as you can always add a few extra tablespoons of water or coconut cream, if absorbing the liquid too quickly
  7. Once cooked, set aside and prepare the banana salad and steamed kale.
  8. Slice the banana and roughly chop the kale. Set kale aside.
  9. Add the sliced bananas to a little serving dish, drizzle with fresh lemon and coriander, garnish with the coconut
  10. Meanwhile heat the sesame oil and add the kale when the pan is heated, and season with pepper and salt
  11. Sprinkle with the hemp and sesame seeds and some lemon juice, being careful not to overcook here
  12. Plate up the warm rice and serve the dahl, greens, Love Organics Fennel Kraut and banana salad
  13. You can add pappadams or naan bread and a dollop of plain Greek yoghurt for some probiotics



Recipe and Image Credit. – Sandys Soulfoods for Love Organics Functional Fermentations

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