Tuesday, May 9, 2017

Traditional Indian Dal...a stew with flair!

Dal is an Indian stew made with lentils, veggies and some choice spices.
I think it's yummy!
Indian dishes are often spiced with cumin and turmeric.
It is the combination of beans and veggies, these spices...
and creamy coconut milk...that make this dish a nice change from the ordinary :)
I thought I would show you the finished product first!
The recipe is really quite quick and easy.
This type of dish freezes nicely :)
On with the directions...
 
 
Here are some of the ingredients...list and amounts to follow :)
Use organic whenever possible.
 
Here are some more ingredients!
 
And here are the rest of the ingredients!
 
 
You will need....
*1 tablespoon of virgin coconut oil
*3/4 teaspoon of ground cumin
*3/4 teaspoon of ground mustard
*1/2 cup of diced onion
*1 large, minced garlic clove
*1 teaspoon of ground turmeric
*1 teaspoon of (additional) ground cumin
*1 large, diced carrot
*3 medium, cubed red potatoes
*1 1/4 cups of uncooked (rinsed and drained) red lentils
*3 cups of water
*7 ounces (1/2 can) of coconut milk...usually found in the ethnic aisle
*1 cup of chopped tomatoes
(I used a can of Kroger's roasted diced tomatoes, drained.)
*1 teaspoon of sea salt
 
Directions...
1.  In a small stock pot, heat the coconut oil over a medium heat.  Add the 3/4 teaspoons of cumin and mustard...and sauté for one minute.
2.  Add in the onion and garlic...and sauté until the onion is soft...about 4 minutes.
3.  Now add in the turmeric, the additional cumin, carrots and potatoes...and sauté
a few more minutes.
4.  Add in the lentils, water, coconut milk and tomatoes...stirring well to combine.  Bring to a boil, cover and simmer for about 45 minutes.  You'll want the lentils to cook and soften...but you don't want them to completely fall apart. 
*Red lentils will cook up more thoroughly than green lentils.
5.  Season with the sea salt when you are finished :)
 
Can't you just smell it??
 
All done cooking!
 
Meanwhile...in another pot...cook up some organic brown rice...
And there you have it...a cozy stew full of nutrients and energy-boosting carbs!
Enjoy :)
 
Recipe adapted from...
The Whole Life Nutrition Cookbook
by Alissa Segersten & Tom Malterre, MS, CN