Dhal

Split peas curry

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  1. Wash and soak channa dhal in boiling water from the kettle for 2-3 hours. Drain.

  2. Boil 2 cups of water in a large saucepan, add dhal, turmeric and 1 teaspoon oil. Bring back to boil, reduce heat and cook partially covered for about 15 minutes until soft. Add vegetables and continue cooking for 5 more minutes.

  3. Meanwhile in another saucepan, heat 3 teaspoons oil over medium heat and add cumin seeds. When cumin starts to sizzle, stir in curry leaves. Add onion, sauté until soft, stir in garlic, ginger, spices and salt. 

  4. Add this masala mixture dhal and vegetables cooking on the stove. Cook until vegetables are soft. Turn off heat. 

  5. Stir in coriander leaves and lemon juice.

Serve with Indian flatbread or brown rice or brown basmati rice

Tips and variations: 

  • 2 cups of any colourful vegetables can be used. But using potato or sweet potato will increase the calorie and carbohydrate content. 

  • Recipe is suitable for freezing and can be refrigerated for 2-3 days. 

Per serve: energy 926 kJ (221 cal); protein 10 g; fat 7 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 25 g; fibre 8 g; calcium 73 mg;

iron 3.1 mg; sodium 426 mg

Serves 3

 

½ cup channa dhal (yellow split peas)

¼ teaspoon turmeric

1 teaspoon peanut oil or extra virgin olive oil + 3 teaspoons 

2 cups chopped carrot and green beans

 

1 teaspoon cumin seeds

6-8 curry leaves

1 small onion, chopped

½ teaspoon minced garlic 

½ teaspoon minced ginger

¾ teaspoon ground coriander

½ teaspoon ground cumin

¼ - ½ teaspoon red chilli powder

¼ teaspoon garam masala

½ teaspoon salt

 

1 tablespoon chopped coriander leaves

1 tablespoon lemon juice

Split peas are a good source of protein, B vitamins, folate, iron and fibre. They have low glycemic index. Orange and green vegetables are added to the traditional dhal to enhance the nutritive value.