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))
1tspof rapeseed or extra virgin olive oiloptional I used none, dry roasted
A pinch of asafoetidahing optional
2tspof black mustard seeds
A few curry leavesIndian shops
A handful of fresh coriander
Juice of one lemon or lime
Salt to taste
Enjoy with rice roti or as a soup.
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.
TOP TIP: LENTILSAll 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.