Dal is one of the staples of Indian cooking. Traditionally it has a sauce-like consistency, but here chunky vegetables have been added to turn it into a more substantial dish – ideal as part of a vegetarian meal. You can vary the vegetables as you wish, as long as they are cut up quite small so that they cook quickly.
To make spicy split pea dal, sautéthe onion, garlic and ginger in the oil as in the main recipe, adding 1 tbsp mild to medium curry powder (depending on your taste) and 1 small fresh red chilli, seeded and finely chopped, with the ginger. Add 200 g (7 oz) yellow split peas with 200 g (7 oz) new potatoes, peeled and cut into dice. Stir, then pour in 750 ml (1¼ pints) vegetable stock and bring to the boil. Cover and simmer for 40–45 minutes or until the split peas are tender. Just before serving, stir in 2 finely chopped tomatoes and 3 tbsp plain low-fat yogurt, and season to taste.
Unlike most vegetables, which are more nutritious when eaten raw, the nutritional value of carrots increases when they are cooked. * Cauliflower is a member of the brassica family of cruciferous vegetables. It provides useful amounts of vitamin C and dietary fibre and also contains sulphurous compounds thought to help protect against cancer.
A, selenium * B6, C, E, copper, iron, zinc * B1, folate, niacin, potassium