Dal with cauliflower and carrots
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Easy
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Ready in:
1 hour
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Prep:
15 mins
Cook:
45 mins
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Serves:
4
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.
Recipe provided by:
Reader's Digest
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Rice, Beans & Grains
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| 2 tbsp sunflower oil |
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| 1 onion, chopped |
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| 1 large garlic clove, finely chopped |
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| 30 g (1 oz) fresh root ginger, finely chopped |
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| 200 g (7 oz) yellow lentils |
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| 550 ml (18 fl oz) vegetable stock |
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| 100 g (3½ oz) carrots, cut into small sticks |
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| 170 g (6 oz) cauliflower, cut into small florets |
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| 3 tbsp chopped fresh coriander |
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| 1 tbsp lemon juice |
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| salt and pepper |
Preparation method
1.
Heat the oil in a saucepan over a moderate heat, add the onion and garlic, and cook, stirring occasionally, for about 5 minutes or until just starting to soften. Stir in the ginger and cook for a further 3 minutes.
2.
Add the lentils and stir to coat with the onion mixture. Pour in the stock, then cover the pan and bring to the boil. Reduce the heat and simmer for about 15 minutes.
3.
Add the carrots and cauliflower. Cover the pan again and simmer for 12–15 minutes or until the lentils are tender and the vegetables are cooked.
4.
Season with salt and pepper to taste. Stir in the coriander and lemon juice, and serve immediately.
Copyright
Copyright by The Readers Digest Association, Inc. 2004
Another idea
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.
Plus points
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.
Each serving provides
A, selenium * B6, C, E, copper, iron, zinc * B1, folate, niacin, potassium