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!

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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.

Curried Red Lentil Stew

A simple, nutritious protein rich dish to be enjoyed as a meal in itself or served over a bed of rice. 

 Prep Time: 10 mins

Cooking Time: 40 mins

Serves: 4

Ingredients

1.5 cups red lentils

1 red onion, diced

1 clove garlic, minced

1″ root ginger, minced

1 tomato, chopped

2 celery sticks, diced

2 carrots, diced

1 tsp turmeric

1/4 tsp grounded cumin, preferably roasted

1/4 red pepper flakes or chilli powder

Salt to taste

2-3 cups water

For the tempering

2 tbsp olive oil

1 tsp mustard seeds

2 cloves garlic, finely sliced

1 bay leaf

6-7 curry leaves

How to cook

  1. Wash and drain the lentils and place in a medium saucepan with the water.
  2. Add the vegetables, garlic, ginger, onions and spices.
  3. Stir well and bring to boil.
  4. Cover and simmer over a low flame for 30 mins or until the lentils and vegetables have softened.
  5. Gently mash using a wooden spoon, add the chilli and salt.
  6. Cook uncovered for another five minutes or until the desired consistency is reached. Remove from the heat.
  7. Place a small non-stick pan over a medium flame and heat the olive oil.
  8. Add the mustard seeds and allow to sizzle.
  9. Stir in the garlic and cook until slightly browned.
  10. Add the bayleaf and curry leaves and stir through.
  11. Pour the tempered spices over the cooked stew and cover immediately to seal the frangrance.
  12. Stir well before serving.