Easy Recipe for Delicious Dhal
Healthy Vegetarian Eating with this Perfect Informal Supper Dish
May 1, 2008
Dhal refers to any dish made with dried split peas, beans or lentils. It can be a thick consistency like a stew or thinner more like a soup, but it should not be watery.
Healthy Recipe
The combination of foods in this easy recipe is particularly healthy. Lentils are a great source of protein as well as fibre and folic acid. According to studies printed in the International Journal of Cancer, eating lentils and beans reduces the risk of breast cancer among women.
The anti-oxidant qualities of garlic, ginger and turmeric used in the recipe are also full of health-giving properties. The bright yellow pigment in turmeric has been found to fight colon cancer cells by improving liver function.
Spicy or Mild Dhal
The distinctive aroma comes from garam masala which is made from cumin seeds, black peppercorns, cardamom, cloves and cinnamon. It gives a warm spicy flavour without the burning heat of chilli peppers. However, if you like that heat then add a small dried red chilli to the ginger and turmeric. Remove the seeds and chop finely, washing hands thoroughly afterwards. (Chilli can cause severe irritation to the skin)
This recipe serves 4 people.
Ingredients
- 175g / 6ozs dried lentils soaked overnight in plenty of cold water, or 1 can lentils rinsed well
- 430ml / ¾ pt water
- 2 medium onions peeled and finely chopped
- 2 garlic cloves peeled and crushed
- 1 cm /1/2 inch fresh ginger scraped and chopped
- 1tsp ground turmeric
- 2tsp garam masala
- pinch of salt
- 2tbs oil
Method
- Drain lentils after soaking, rinse and place in a saucepan. Add enough water to cover, or more for a thinner dhal.
- Add ginger, turmeric and salt and bring to the boil.
- Reduce heat to low, cover with lid half on, and simmer for 45 minutes or until tender. Check regularly.
- In a frying pan, fry the onion and garlic in oil until golden. Add garam masala and cook for another minute.
- Stir the fried ingredients into the lentils. Remove from heat and allow the dhal to stand for an hour to blend the flavours.
- Place 1 tbs of butter in a saucepan. When melted, add the dhal and gently heat through while stirring.
For a thicker dhal, serve with rice. If the dhal is more like soup, go for chunky yogurt bread . Add a simple green salad for a delicious supper dish.
If the dhal is a fiery one, make a raita of half a finely chopped cucumber in a large cup of thick yogurt. Stir well and place in a bowl with a teaspoon. This goes onto the side of the plate to cool things down.
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