Tomato Onion Daal
Legumes are a great source of fibre, protein, minerals and complex starchy carbohydrates, all needed for energy and optimal health. Aim to eat a large bowl of dal or any lentils (that would be 3 portions easy) once a day especially if you are working out. (Yellow Daal from yellow split pigeon peas (Toor Dal))
Ingredients
Ingredients:
- 2 cups of dried Toor dal
- 3 green chillies slit
- 1 chopped onion small pieces
- 3 Tomatoes
- 1.5 inches of grated root of ginger
- 3 garlic gloves grated or crushed
- 1 tsp of rapeseed or extra virgin olive oil optional I used none, dry roasted
- 1 tsp turmeric
- A pinch of asafoetida hing optional
- 2 tsp of black mustard seeds
- A few curry leaves Indian shops
- Garnish with
- A handful of fresh coriander
- Juice of one lemon or lime
- Salt to taste
- Enjoy with rice roti or as a soup.
Instructions
METHOD:
- Dried lentils should be soaked ideally for a couple of hours and then rinsed. Cook on medium heat for about 45 min in at least 4 times the water (8 cups of water).
- In a deep heated pan, heat the oil without smoking, add the mustard seeds, turmeric, hing or dry roast.
- Then add curry leaves, garlic, ginger, chillies. Sauté and add onions, sauté for a couple of min on medium heat, add the tomatoes, stir and cover and cook for 5 and add cooked dal and bring to boil.
- Garnish with coriander leaves and lemon juice. If cooking the dal from scratch, just add the rinsed dal after the tomatoes have cooked (add 8 cups of hot water or more) and simmer for about 45 min until soft.
- Freezing works well.
Notes
TOP TIP: LENTILS
All healthy long living societies (Blue Zones) eat legumes (beans, peas, lentils) every day and often more than once a day. A variety of lentils is available very cheap in most ethnic shops. Freezing works well.
