According the the mediterranean diet, a healthy diet should be rich in beans and legumes. Dal is a simple and nutritious way to get your lentils/beans. This recipe is rich in protein and fiber, as well as flavour. It will warm you up on a cool day, and it freezes well so make extra!
- 2 cups dry red lentils or yellow mung beans
- 5 cups water
- 2 tsp tumeric
- 1 tsp salt
- 2 tsp whole cumin seeds
- 2 tbsp butter / oil
- 1 cup finely diced onion
- 1 1/2 tbsp crushed garlic
- 1 tbsp grated fresh ginger
- 2 tsp whole black mustard seeds
- 1 cup coconut milk
- 2 cups chopped fresh tomatoes
- 3 cups packed swiss chard or spinach
Rinse and check the lentils/mung beans for stores before putting them in a heavy saucepan with water, tumeric and salt. Bring to a boil and then simmer for approximately 30-40 minutes, until the lentils/beans turn very soft and mushy. Stir often to avoid sticking
In a medium sized frying pan, dry toast the cumin seeds until they begin to turn brown. Allow them to cool before grinding the seeds in a coffee or spice grinder.
In the same frying pan, saute the onion, garlic, ginger and whole mustard seeds in a bit of butter or oil until the onion is transparent. Add the ground cumin to the frying pan, combine well and then add to the cooked lentils / beans. Continue to simmer for another 15 minutes, reduce the heat and stir in the coconut milk. Serve hot.
To make a stew: add tomatoes and chard/spinach and heat until the greens are wilted.
Serve over brown basmati, plain yogurt, and mango chutney.
Taken from Hollyhock Cooks Cookbook