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Moong Dhal and Roti

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Lentils, beans and peas are categorised in the legume family because, like all legumes, they grow in pods. Lentils are high in protein and fiber and low in fat, which makes them a healthy substitute for meat. They’re also packed with folate, iron, phosphorus, potassium and fibre. One cup of boiled lentils gives you 18g of protein, 1g of fat and 16g of fibre.

Moong Dhal has become a comfort food in our house. Prepared in the correct way, you will have your family asking for seconds! Dhal does take a long while to boil, so soak overnight or invest in an electric pressure cooker to make things happen faster.

I usually boil a little extra dhal, and freeze the extra for a ‘rainy day’. Here is my recipe:

– 1/2 cup boiled Moong Dhal

– 1 onion, chopped

– 1tsp cumin seeds

– 2tsp coriander seeds, crushed

– 1/2 tsp tumeric powder

– 3 cardomom pods

– 3 cloves

– 2tsp ginger garlic paste (less if you prefer)

– 1tsp red chillie powder

– 2tsp methi masaala

– 2 Tablespoons vinegar

– 2 tsp lemon juice

– 2 tomatoes, halves and grated

– 8 curry leaves

Method:

-In a deep pot, make a vagaar using as little oil and you possibly can with the onions, spices, curry leaves, tomato and masaala (leave the methi masaala for later).

– Once the vagaar is ready, add the boiled lentils to the vagaar and stir well. Lower the heat to simmer and cook till fragrant.

– Just before serving, stir in the methi masaala. Garnish with freshly chopped coriander leaves and serve with yoghurt, vinegar and my favourite baby cabbage and carrot salad on the side!

 

 

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This entry was posted on May 27, 2014 by in Lite curries and tagged , , , , , , .
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