Toor Dal (Split Yellow Pigeon Peas)

UnknownNutrition of Each Serving

Note: Makes 8 Servings

  • 209 calories
  • 5g fat
  • 0mg cholesterol
  • 156mg sodium
  • 673mg potassium
  • 30g carbohydrate
    • 8g fiber
    • 1g sugar
  • 11g protein

Items Needed

Ingredients

  • 1 cup of toor dal
  • 5 cups of water
  • 1 cup tomato
  • ¾ teaspoon ginger root
  • ¼ teaspoon thai chili
  • 1 dried chili
  • ½ teaspoon turmeric
  • 2 teaspoon coriander powder
  • 1 teaspoon kosher salt
  • ½ teaspoon tamarind paste
  • 2 tablespoon raw peanuts
  • 2 tablespoons canola oil
  • 1 teaspoon yellow mustard seeds
  • ½ cup cilantro

Equipment

  • crock pot
  • medium sauce pan
  • medium pan
  • immersion blender

Steps

Preparation

  • Soak for at least 30 minutes (then strain)
    • 2 tablespoons raw peanuts
    • ¾ cup hot water
  • Pull apart
    • 1 dried chili
  • Destem and chop
    • ½ cup cilantro
  • Chop
    • 1 cup tomato
  • Mince
    • ¾ teaspoon ginger root
    • ¼ teaspoon thai chili
  • Measure
    • 3 cups of water
    • 1 cup of water
    • 1 cup of water
    • ½ teaspoon turmeric
    • 2 teaspoon coriander powder
    • 1 teaspoon kosher salt
    • ½ teaspoon tamarind paste
    • 2 tablespoon raw peanuts
    • 2 tablespoons canola oil
    • 1 teaspoon yellow mustard seeds

Cook

  1. Using a crock pot you will cook the dal. Put the crock pot at low heat then add:
    • 1 cup toor dal
    • 3 cups water
  2. Cook for 3-4 hours and periodically stir.
    • Pro Tip: If the water burns off and the dal gets stuck to the bottom add ⅓ cup of water and stir. 
  3. Once the dal has completely broken down and there are no chunks turn off the crock pot.
  4. Add the cooked dal into a medium sauce pan and then turn to medium heat.
  5. While the dal is warming up slowly add 1 cup of water and constantly stir.
  6. Once the cup of water is added use an immersion blender to smooth out the dal.
    • Pro Tip: If the water burns off and the dal gets stuck to the bottom add 2 tablespoons of water and stir. 
  7. Once the immersion blender has mixed all of the dal add:
    • ¾ teaspoon ginger root
    • ¼ teaspoon thai chili
    • ½ cup tomato
    • ½ teaspoon turmeric
    • 2 teaspoon coriander powder
    • 1 teaspoon kosher salt
    • ½ teaspoon tamarind paste
    • 2 tablespoon raw peanuts
  8. Bring to a boil for a few minutes then lower to simmer and cook for 10-15 minutes.
    • Pro Tip: Periodically stir to avoid the dal from sticking to the bottom of the saucepan. If needed add 2 tablespoons of water and stir.
  9. While the dal is cooking in a  medium pan at medium heat add:
    • 2 tablespoons canola oil
    • 1 teaspoon yellow mustard seeds
    • 1 whole dried chili
    • ½ cup tomato
  10. Cover pan with lid until yellow mustard seeds begin to pop.
  11. Lower heat once all mustard seeds are dark brown(almost black) and continue to cook for a few minutes
    • Pro Tip: Periodically stir to avoid the tomato from sticking to the bottom of the pan. If needed add 2 tablespoons of water and stir.
  12. Once the tomatoes are soft and the mixture is thick remove from heat.
  13. return to the dal sauce pan and add:
    • the tomato mixture from the pan
    • 1 cup of water
    • ½ cup cilantro
  14. Cook for a few minutes.
    • Flavor Test:  You should start to taste to see if you want to adjust the flavor. Below are recommended incremental measurements you could use to adjust flavor:
      • ¼ teaspoon ginger root
      • pinch of salt
      • pinch of thai chili
  15. If you added any additional spice cook for another 5 minutes if not you can remove from heat. 

Serving Recommendation

I recommend you pair with Indian rice.

Khandvi

Nutrition of Each Serving

img_5017Note: Makes 12 Servings

  • 68 calories
  • 4g fat
  • 2mg cholesterol
  • 61mg sodium
  • 95mg potassium
  • 6g carbohydrate
    • 1g fiber
    • 2g sugar
  • 3g protein

Items Needed

Ingredients

  • ¼ teaspoon fresh ginger root
  • ¼ teaspoon thai chili
  • ¾ cup plain whole fat yogurt
  • 1 cup besan flour
  • 1¼ cup water
  • ¼ teaspoon turmeric
  • ½ teaspoon kosher salt
  • 1 tablespoon canola oil
  • 1½ teaspoon mustard seeds
  • [optional] ¼ cup shredded dried coconut
  • [optional] ½ cup cilantro

Equipment

  • sauce pan
  • small pan
  • spatula
  • flipping spatula
  • aluminum foil

Steps

Preparation

  • Chop
    • [optional] ½ cup cilantro
  • Mince
    • ¼ teaspoon fresh ginger root
    • ¼ teaspoon thai chili
  • Measure
    • ¾ cup yogurt
    • 1 cup besan flour
    • ½ cup water
    • ½ cup water
    • ¼ cup water
    • ¼ teaspoon turmeric
    • ½ teaspoon kosher salt
    • 1 tablespoon canola oil
    • 1½ teaspoon mustard seeds
    • [optional] ¼ cup shredded dried coconut

Cook

  1. Cut two 24″ aluminum foil sheets and lay them on the counter
  2. In a medium bowl mix the following until smooth (pancake batter thickness):
    • ¾ cup yogurt
    • 1 cup besan flour
    • ½ cup water
  3. Mix and slowly add ½ cup water while mixing.
  4. Continue to mix and add ¼ cup water.
  5. Once mixed add:
    • ¼ teaspoon turmeric
    • ¼ teaspoon fresh ginger root
    • ¼ teaspoon thai chili
    • ½ teaspoon kosher salt
  6. Continue mixing until smooth
  7. Pour the entire mixture into a sauce pan on medium heat
  8. Constantly stir the mixture in the sauce pan and you might need to:
    • Lower the heat to avoid lumps
    • Add ¼ cup of water to avoid sticking to the bottom of the pan
  9. Stir until the mixture has a sheen and taste to make sure the besan flour is cooked
  10. Then place on the lowest heat and pour the mixture on the aluminum sheets
  11. With a flipping spatula spread the mixture out so it is 2 millimeters thick
  12. While the mixture drys make the topping oil:
    • Using a small pan on medium heat and add:
      • 1 tablespoon canola oil
      • 1½ teaspoon mustard seeds
    • Cover with lid until mustard seeds begin to pop and remove from heat once the mustard seeds turn dark brown
  13. Once the mixture is dry (can lift the side and it easily separates from the aluminum foil) drag a knife to cut the mixture into 1½ inch sheets
  14. Lift the end and individually roll each sheet
  15. Place each completed roll onto a plate
  16. Once all are on the plate top with the topping oil

Serving Recommendation

Top with cilantro and shredded dried coconut.

Garlic Paratha

Makes

7 garlic paratha

Nutrition of Each Serving

  • 130 calories
  • 4g fat
  • 6mg cholesterol
  • 44mg sodium
  • 31mg potassium
  • 20g carbohydrate
    • 1g fiber
    • 0g sugar
  • #3g protein

Ingredients

  • 1½ cup all purpose flour
  • 4 teaspoons all purpose flour
  • 1½ teaspoon canola oil
  • ¼ teaspoon of kosher salt
  • ¾ cup warm water (80°F)
  • 4 teaspoons butter
  • 2 teaspoons fresh garlic
  • 2 cups fresh cilantro
  • ½ teaspoon red chili powder

Equipment

  • medium bowl
  • small bowl
  • rolling pin
  • large pan

Steps

Preparation

  • Measure
    • 1½ cup all purpose flour
    • 1 teaspoon canola oil
    • ¼ teaspoon of kosher salt
    • ¾ cup warm water (80°F)
    • ½ teaspoon canola oil
    • 4 teaspoons melted butter
    • 2 teaspoons fresh garlic
    • 4 teaspoons all purpose flour
    • ½ teaspoon red chili powder
  • De-steam and Mince
    • 2 cups cilantro

Paratha Dough

  1. Mix the following ingredients in a medium bowl:
    • 1½ cup all purpose flour
    • 1 teaspoon canola oil
    • ¼ teaspoon of kosher salt
    • ¾ cup warm water (80°F)
  2. Once the dough is play-dough like roll the dough into a ball and coat the exterior of the dough in ½ teaspoon canola oil.
  3. Then place the dough into a bowl and cover the bowl to keep the dough moist.

Garlic Paste

  1. Mix the following ingredients in a small bowl until you get a paste like consistency
    • 4 teaspoons melted butter
    • 2 teaspoons garlic
    • 4 teaspoons all purpose flour
    • 2 cups de-steamed minced cilantro
    • ½ teaspoon red chili powder

Paratha Making:

  1. Cut the paratha dough ball into 7 even smaller dough balls
  2. Coat the 7 dough balls in all purpose flour
  3. Repeat the following steps for each of the 7 dough balls:
    1. Using a rolling pin roll the dough balls as flat as possible (should be around 6″ in diameter)
    2. Cover the flattened paratha dough with the garlic paste
    3. Fold the dough into long pleats until the dough is in a rectangle shape folded on top of itself.
      • Screen Shot 2020-06-09 at 10.15.24 AM
    4. Then tightly roll the short end of pleated dough to create a circle
      • Screen Shot 2020-06-09 at 10.15.45 AM
    5. Then flatten the dough with your palms and coat all side with all purpose flour
    6. Using a rolling pin roll the dough balls as flat as possible (should be around 6″in diameter)
    7. Place the ready paratha on a plate and cover with a paper towel
  4. Bring a large pan to medium heat
  5. Once the pan is warm place one of the paratha into the pan cook on one side for a few minutes then flip to cook the other.
  6. Remove from heat once the paratha is crispy and brown on both sides.

Cilantro Mint Chutney

Screen Shot 2020-07-10 at 2.18.26 PMNutrition of Cilantro Mint Chutney

  • 10 calories
  • 0g fat
  • 0mg cholesterol
  • 588mg sodium
  • 12mg potassium
  • 2g carbohydrate
    • 0g fiber
    • 0g sugar
  • 0g protein

Ingredients

  • ¼ teaspoon cumin
  • ¼ teaspoon salt
  • ¼ teaspoon garlic
  • ¼ teaspoon jalapeño
  • ½ bundle fresh mint
  • 1 bundle fresh cilantro
  • ½ lemon

Equipment

  • coffee grinder

Steps

Preparation

  • Measure
    • ¼ teaspoon cumin
    • ¼ teaspoon salt
    • ¼ teaspoon garlic
    • ¼ teaspoon jalapeño
  • Destem
    • ½ bundle mint
    • 1 bundle cilantro
  • Cut in half and juice ½ of lemon

Chutney Making Time

  1. Add the following into the coffee grinder
    • ½ lemon juiced
    • ½ cilantro
    • ¼ mint
    • ¼ teaspoon cumin
    • ¼ teaspoon salt
    • ¼ teaspoon garlic
    • ¼ teaspoon jalapeño
  2. Blend together and add the rest of cilantro and mint to your tastes.

Quinoa Wraps

Screen Shot 2020-07-10 at 2.36.32 PMMakes

8 quinoa wraps

Nutrition of Each quinoa wrap

  • 363 calories
  • 8g fat
  • 5mg cholesterol
  • 351mg sodium
  • 1089mg potassium
  • 58g carbohydrates
    • 11g fiber
    • 4g sugar
  • 16g protein

Ingredients

  • 1 tablespoon olive oil
  • 2 cloves garlic
  • 1 jalapeno
  • 1 cup quinoa
  • 1 (15-ounce) can black beans
  • 2 cups cherry tomatoes
  • 1 shallot
  • 1 medium zucchini (~2 cups)
  • 1 medium red bell pepper (~2 cup)
  • 1 avocado
  • 1 lime
  • ¼ cup fresh cilantro leaves
  • 1¼ cups vegetable broth
  • 1½ teaspoons chili powder
  • ½ teaspoon ground cumin
  • ½ teaspoon fine Kosher salt
  • 1 tablespoon crushed red pepper flakes
  • 1 cup shredded cheddar cheese
  • 8 burrito size flour tortillas

Equipment

  • large skillet
  • medium frying pan
  • spatula

Prepare Ingredients

  1. Mince
    • 2 cloves garlic
    • 1 jalapeno, ribs removed
  2. Dice
    • 1 shallot
    • 2 cups cherry tomatoes
    • 1 medium zucchini (~2 cups)
    • 1 medium red bell pepper (~2 cup)
    • 1 avocado halved, seeded, peeled and diced
  3. Chop:
    • ¼ cup fresh cilantro leaves
    • 1 lime in half
  4. Measure
    • 1½ teaspoons chili powder
    • ½ teaspoon ground cumin
    • ½ teaspoon fine Kosher salt
    • 1 tablespoon crushed red pepper flakes
  5. Rinse:
    • 1 cup quinoa
    • 1 (15-ounce) can black beans
  6. Have handy
    • Olive Oil
    • Cheese
    • Tortilla

Cookin Time

  1. Using large skillet on medium heat add: olive oil, garlic, jalapeno, shallots.
  2. Once garlic and shallots have cooked .Add the following ingredients to the skillet:
    • 1 cup quinoa
    • 1 (15-ounce) can black beans
    • 2 cups cherry tomatoes
    • 1 shallot
    • 1 medium zucchini (~2 cups)
    • 1 medium red bell pepper (~2 cup)
    • 1 avocado
    • 1 lime
    • ¼ cup fresh cilantro leaves
    • 1¼ cups vegetable broth
    • 1½ teaspoons chili powder
    • ½ teaspoon ground cumin
    • ½ teaspoon fine Kosher salt
    • 1 tablespoon crushed red pepper flakes
  3. Once the quinoa has flowered remove from heat.
  4. Bring a regular frying pan to medium heat. Put one tortillas into the pan heat one side, flip and add cheese to the heated side. once cheese has melted pull off the heat and repeat for the other 7 tortillas.
  5. Roll each wrap with a 1 cup scoop of the quinoa mixture from the skillet.