Dal - Fall

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!

Ingredients:

• 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

Optional:

• 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.