Indian legumes/lentils are the best plant protein sources for vegans/vegetarians. This staple dish from India is easy to make with little planning.
It is not only satisfying but heart healthy and very low in glycemic index. I am sure you will enjoy this recipe as I do.
Ingredients:
- 1 cup split mung Dal
- 3 cup water
- 1/2 tsp cumin seeds
- 1 tbsp coriander-cumin powder
- 1/2 tsp turmeric
- 1/4 tsp hing asafetida
- 2 tbsp canola oil or ghee/unsalted butter
- 1 medium tomato chopped finely
- 1 medium onion chopped
- 3 cloves garlic
- 1 chili seeded /diced
- 1 tsp salt to taste
- 1/2 tsp lemon juice
- 1 small piece of ginger crushed/chopped
- Few curry leaves optional
- Few red whole chili
- 1 tsp cumin
- chopped cilantro to garnish
How to prepare:
1. Wash Dal thoroughly three or four times till the water, upon rinsing the dal remains clear. Soak the Dal for an hour.
2. Add water to the Dal and bring to a boil over high heat. Lower the heat and let it cook
for 10-15 minutes.
3. In a separate pan heat the oil over medium-high heat. Add cumin seeds, add onion and garlic, tomatoes and all the spices.
4. Saute it for a couple of minutes s. Add salt and lemon juice. Let it cook for another 4-5 minutes until the flavours mingle and the sauce thickens.
Garnish it with cilantro. Enjoy dal over the bed of steamed rice. Dals can be great as a soup with a wedge of flatbread.
Tips:
Dal is sometimes made with whole beans, lentils, or dried peas, popular as legumes. The texture of dal can be adjusted to your preference and made quite thin and soupy or very thick like almost pate’ spread.
Basic spices make any lentils and legumes taste very good. It provides nutrition quick fix, easy to make and plus provides complex carbohydrates. Enjoy! Feel free to let me know How Your dal turnout!
