Beverages
Vegetables
Dhal
Split peas curry
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Wash and soak channa dhal in boiling water from the kettle for 2-3 hours. Drain.
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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.
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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.
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Add this masala mixture dhal and vegetables cooking on the stove. Cook until vegetables are soft. Turn off heat.
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Stir in coriander leaves and lemon juice.
Serve with Indian flatbread or brown rice or brown basmati rice
Tips and variations:
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2 cups of any colourful vegetables can be used. But using potato or sweet potato will increase the calorie and carbohydrate content.
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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.
