Easy Moong-Masoor Dal

This hearty recipe is all you need to warm up during these cold, grey and drizzly evenings bringing a fuzzy feeling of warmth from the inside out.

Dal (lentil curry) forms an integral part of the staple Bengali diet and is present at most mealtimes in a every traditional household. Surprisingly simple, yet nutritiously satisfying, dal can also be enjoyed, guilt-free, as a protein-rich soup if you prefer a lower carb meal.

Prep Time: 10 mins

Cooking Time: 55 mins

Serves: 3-4

Ingredients

  • ยฝ cup split moong dal
  • 1 cup masoor dal
  • 1 medium onion, finely sliced
  • 1 tbsp ginger paste
  • 1 tsp garlic paste
  • 1 tsp turmeric
  • ยฝ tsp ground coriander
  • ยฝ ground cumin
  • ยฝ tsp red chilli powder
  • 1 tsp salt or to taste
  • 4 cups of water
  • 2 green chillies, split lengthwise (optional)
  • 1 tbsp oil

For the tempering

  • 1-2 tbsp oil
  • 1 bay leaf
  • 1 tsp panch phoron (Bengali five spice mix*)
  • 1 tsp crushed red chilli (optional)
  • 2 cloves garlic, thinly sliced

Method

  1. Dry roast the moong dal over a gentle flame until the aromas are released, stirring constantly. This will take about 3-4 mins and the lentils will change colour very slightly. Set aside to cool.
  2. Combine the cooled moong dal with the masoor dal and rinse until the water runs clear.
  3. Place the lentils in a medium saucepan and add 3 cups water with the salt. Bring to boil, removing any foam which is formed.
  4. Add the onions, garlic and ginger paste, the dry spices (turmeric, coriander, cumin) and the oil. Stir well, cover and simmer on low until the lentils are cooked. This will take no more than 30 mins.
  5. Remove the pan from the heat and run a whisk or hand blender through the cooked lentils to create a smooth, rich consistency.
  6. Return the pan to the heat and add the last cup of water. Add the green chilli (if using) and turn up the heat and bring back to boil. Lower the heat and cook on a medium flame for approximately 10 minutes, to achieve a less watery consistency. The dal should still be runny. Turn off the heat and cover the saucepan.
  7. For the tempering, place a small wok or frying pan over a medium flame. Heat the oil, then add the bay leaf and garlic. Cook off for 1-2 mins until the garlic begins to brown.
  8. Turn off the heat and stir in the five spices and red chilli flakes, if using.
  9. Remove the lid from thevsaucepan of cooked dal and pour in the tempered spices. Scoop a spoonful of the dal into the tempering vessel and then gently scrape the dal back into the saucepan again to capture all the flavours from the tempered spices.
  10. Place the lid back on the dal and allow the flavours to infuse through.

Your dal is now ready!

Advertisements

Sabut Masoor Dal (Whole Red Lentils)

One of my favourite lentil curries often made at my in-laws, I have just reduced the use of oil to the bare minimum ๐Ÿ˜Š Enjoy with naan, boiled rice or fragrant zeera (cumin) rice for a wholesome, healthy and heart-warming dish on a cold winter’s day.

Prep time: 5 mins

Cooking time: 45 mins

Serves 4

Ingredients

  • 1 cup whole red lentils
  • 3 cups water + plus a more during cooking
  • 1 medium tomato, chopped
  • 1 medium onion, chopped
  • 1-2 green chilliest ( optional)
  • 2 tbsp oil
  • 1tsp cumin seeds
  • 1 tbsp ginger paste
  • 1 tbsp garlic paste, or 2 cloves finely minced
  • 1/4 tsp turmeric powder
  • 1 tsp coriander powder
  • 1 tsp ground cumin
  • 1/2 tsp chilli powder (optional)
  • 1 tsp salt or to taste
  • Handful fresh coriander leaves, chopped
  • Fresh ginger slivers and lemons wedges (optional garnish)

How to prepare

  1. Rinse the lentils and pressure cook until tender (about 20 minutes).
  2. Heat the oil gently in a saucepan and add the cumin. Wait till they change colour.
  3. Add the onions and green chilli; cook until the onions have softened.
  4. Add the garlic and cook off for 30 seconds.
  5. Stir in the tomato with the salt, cover and cook until softened completely.
  6. Add the dry spices and sautรฉ for 1-2 minutes.
  7. Add a little water and continue cooking to create a semi-dry mixture – ‘bhuna’.
  8. Add the cooked lentils to the pan and mix well.
  9. Add 1/4 – 1/2 cup hot water, stir again and bring to boil.
  10. Simmer the dal until the desired consistently is achieved – add more water if you preferred a runnier curry.
  11. Stir in the coriander leaves and remove from the heat.
  12. Top with the ginger slivers and lemon wedges, if using.

Chickpea & Rocket Salad

I just love this salad as a healthy, high protein, low-fat zingy variation of a desi chaat. Completely versatile as either a quick lunch or a starter dish, you can be as imaginative with the ingredients as you wish!

Prep time: 10 mins

Serves 4-6

Ingredients

  • 480g chick peas (2×400 tins, drained)
  • 1 medium or large tomato, diced
  • 2 spring onions, finely chopped
  • Large handful of rocket leaves
  • 1 tsp amchur (mango powder)
  • 1 tsp coarsely ground black pepper

How to prepare

Simply mix all ingredients together in a bowl. Chill if desired and serve!

Gluten-free Besan (Gram Flour) Rotis


Prep time: 10 mins

Cooking time: 30 mins

Serves 4

Posting on demamd, this is a healthy,  gluten-free easy alternative to regular chapatis which I have adapted from the mum-in-law – the inspiration behind much of my creative cookery ๐Ÿ˜Š

A runny batter ensures the rotis are spread thinly and cook inside out without burning.

Enjoy with your tea as breakfast or some yogurt and any side dish of your choice as a complete meal.

Ingredients 

  • 3 cups gram flour
  • Handful fresh baby spinach, roughly chopped
  • 1tsp cumin seeds or carom seeds
  • 1/2 tsp garlic granules
  • 1/4 tsp ground ginger
  • 1tsp crushed red chilli
  • Pinch of turmeric
  • Salt as needed
  • 2.5 – 3 cups water (enough to make a runny batter)

Method

  1. Mix all the ingredients to make a runny batter.
  2. Gently heat a tava or wide shallow frying pan. Spray with oil – to ensure the roti does not stick.
  3. Pour enough mixture to fill the base of the tava or pan in a thin layer.
  4. Cook over a low heat until the mixture has set – about 6-7 mins.
  5. Flip the roti with a slotted spoon and cook the other side until completely cooked – another 5-6 mins.
  6. Repeat steps 2-6 until all the mixture has been used.

Note: The number of rotis this recipe yields will depend on the size of your pan. I used a pan with a 21cm wide base and made 4 rotis.

Cauliflower and Lentil Curry tempered with Fennel, Cumin and Mustard Seeds

Where do I even begin! I have been run down most of the week struggling to teach my yoga class on Wedneaday and not able to go to the gym since Monday ๐Ÿ˜ฑ I was determined to make the day count so at the first sign of recovery I felt my creative juices flowing again. So here we are, a popular vegetarian curry which I have just added a bit of this and that to and adapted to my own liking; gluten-free, sugar-free, vegan, low fat and rather delicious ๐Ÿ˜œ Perfect for my yoga students ๐Ÿ™๐Ÿผ

Rich in protein with a good balance of veg and just a tablespoon of oil this is a nutritious meal in itself. Of course if you need your carbs just pour two generous dollops over some boiled rice.

I actually made it to the gym this afternoon and helped myself to two bowlfuls upon my return. Guilt-free pleasures of my simple life ๐Ÿ˜Š๐Ÿ™๐Ÿผ

Prep time: 10 mins

Cooking time: 30 mins

Serves 4-6

INGREDIENTS

2 cups red lentils

6 cups water

2 tbsp ginger purรฉe

1 small cauliflower, separated into small florets

1 medium onion, chopped

1 large tomato, chopped

2 green chillies (optional)

1 tsp turmeric

1 tsp ground coriander

1/2 tsp ground cumin, roasted

1/2 tsp chilli powder

Salt to taste

Handful fresh coriander leaves, chopped (optional)

For the Tempering

1 tbsp veg oil

1 tsp cumin seeds

1 tsp fennel seeds

1/2 tsp mustard seeds

3 cloves garlic, finely chopped

1 tbsp dried curry leaves

HOW TO COOK

1. Wash the lentils and place in a medium saucepan with the water.

2. Add the ginger, onion, dry spices and salt.

3. Stir well and bring to boil.

4. Cover and simmer for 15 minutes until the lentils are soft.

5. Strike in the cauliflower, tomato and green chillies, if using).

6. Cover and cook on medium heat until the cauliflower is tender – about 10 minutes.

7. To prepare the tempering, gently heat the oil in a small wok or frying pan.

8. Add the cumin seeds, fennel seeds and mustard seeds. Allow them to sizzle.

9. Stir in the garlic and cook until browned.

10. Mix in the curry leaves.

11. Pour this mixture over the curry. Stir in and cover the pan to allow the flavours to infuse through the dish.

12. Garnish with coriander leaves before serving.

Fish Kofte


These super healthy, gluten-free Fish Kofte taste delicious with a fresh mint raita and can be served either as an appetiser or a side dish with any meal.

Prior to cooking, the fish balls were rolled in rice flour and then coated very liberally with olive oil to give a light golden and slightly crispy outer finish. They were then cooked in my air-fryer for 15 minutes. Equally they can be oven-baked at 180 degrees.

Here is the recipe, but feel free to try combining any vegetables – just steam and mash first before mixing into the fish and spices.

Prep time: 15 mins

Cooking time: 15 mins

Serves: 4-5 (makes approx. 18 golf-sized kofte)

Ingredients

160g tuna chunks in brine, drained

6-8 new baby potatoes, steamed and mashed

2 handfuls baby spinach leaves, roughly chopped

2 tbsp olive oil

1/2 rice flour + 3 tbsp more for coating

1 medium onion, finely chopped or minced

1 heaped tsp garlic granules

1 tsp ground ginger

1 tsp roasted ground cumin

1 tsp coriander powder

1 heaped tsp paprika

1 tsp anchor (mango powder)

1 level tsp garam masala

1/2 tsp ground black pepper

1 tsp chilli flakes

2 tbsp fresh mint leaves, chopped or 1 tsp dried mint

1 tsp salt or to taste

Method

  1. Place all the ingredients, except the oil and the 3 tbsp rice flour, in a medium bowl and mix well.
  2. Knead until it all comes together into a smooth mixture.
  3. Work 1/2 tsp of the olive oil well into the mixture.
  4. Take a small bowl of warm water and moisten the palms; divide the mixture into the desired size and shape (I made golf-sized balls). Keep moistening the palms to prevent the mixture from sticking.
  5. Place the remaining rice flour on tray or large platter and roll the fish balls in the flour until evenly coated.
  6. Place the remaining oil in another bigger bowl; transfer the fish balls into this bowl and swirl the bowl until they are all coated in the oil.
  7. Cook in an air-fryer or heated oven for 15 mins at 180 degrees.
  8. Serve with your preferred dip with pride ๐Ÿ˜Š