Green Beans with Channa Dhal
Green beans with split peas
Channa dhal is added to traditional green beans dish to increase protein content.
Wash and soak channa dhal in boiling water from the kettle for 2-3 hours. Drain.
Wash beans. Trim the ends and cut into 1 cm pieces
In a large saucepan, heat oil and mustard seeds over medium heat. When mustard seeds begin to pop, stir in curry leaves and chillies. Add tomato, garlic, turmeric and salt. Cook until tomato softens, stirring often to prevent sticking to the bottom of the pan.
Add channa dhal and green beans, mix well. Reduce heat, cover and cook for about 6-8 minutes until beans are tender. Add a splash of water if necessary to prevent burning.
Remove from heat. Stir in coriander leaves and lemon juice.
Serve with Indian flat breads or wholemeal Lebanese bread or as a side dish.
Use cabbage, green leafy vegetables, zucchini or pumpkin instead of green beans.
Substitute mung dhal for channa dhal.
Per serve: energy 717 kJ (171 cal); protein 6 g;
fat 3 g; saturated fat 0.6 g; cholesterol 0 mg; carbohydrate 11 g; fibre 8 g; calcium 80 mg; iron 2.5 mg; sodium 290 mg
¼ cup channa dhal (yellow split peas)
500g green beans
2 teaspoons peanut or extra virgin olive oil
1 teaspoon black mustard seeds
8-10 curry leaves (optional)
2-4 green chillies, chopped
1 small tomato, chopped
2 cloves garlic, crushed
¼ teaspoon turmeric
½ teaspoon salt
¼ cup chopped coriander leaves
2-4 teaspoons lemon juice