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.

Matar Paneer

img_4826Nutrition

Note: Makes 4 Servings

  • 396 calories
  • 26g fat
  • 61mg cholesterol
  • 298mg sodium
  • 735mg potassium
  • 25g carbohydrate
    • 6g fiber
    • 8g sugar
  • 19g protein

Items Needed

Ingredients

  • 3 cups roma tomatoes
  • 2 cups white onion
  • 8oz paneer
  • 1 cup peas
  • 1 teaspoon ginger root
  • 1 teaspoon garlic
  • ½ teaspoon thai chili
  • ½ teaspoon red chili powder
  • ¾ teaspoon kosher salt
  • 2 teaspoons coriander powder
  • ½ teaspoon turmeric
  • ¼ teaspoon garam marsala
  • 1 teaspoon cumin seeds
  • 3 teaspoon canola oil

Equipment

  • 1 large pans
  • blender
  • spatula

Steps

Preparation

  • Defrost
    • 1 cup peas
  • Dice into cubes
    • 3 cups roma tomatoes
    • 2 cups white onion
    • 8oz paneer
  • Mince
    • 1 teaspoon ginger root
    • 1 teaspoon garlic
    • ½ teaspoon thai chili
  • Measure
    • ½ teaspoon red chili powder
    • ¾ teaspoon kosher salt
    • 2 teaspoons coriander powder
    • ½ teaspoon turmeric
    • ¼ teaspoon garam marsala
    • 1 teaspoon cumin seeds
    • 1 teaspoon canola oil
    • 2 teaspoon canola oil

Cook

  1. Bring large pan to high heat and add:
    • 1 tablespoon canola oil
    • 8oz diced paneer
  2. Once paneer is golden on all sides remove the paneer from the pan and place on the side.
  3. Using the same pan (with the remaining oil) bring to high heat and add:
    • 2 cups diced white onion
    • 1 teaspoon ginger root
    • 1 teaspoon garlic
    • ½ teaspoon thai chili
  4. Once onions turn clear add 3 cups diced roma tomatoes.
  5. Once tomatoes have softened remove pan from heat.
  6. Place everything from the pan into the blender. Blend until soup like consistency.
  7. Bring large pan to medium heat and add:
    • 2 teaspoon canola oil
    • 1 teaspoon cumin seeds
  8. Remove from heat once all cumin seeds are dark brown (almost black) then add:
    • contents of the blender
    • ¾ teaspoon kosher salt
    • ½ teaspoon turmeric
    • ½ teaspoon red chili powder
    • 2 teaspoons coriander powder
  9. Cook until thick then add:
    • 1 cup of peas
    • ¼ teaspoon garam marsala
    • 8oz cooked paneer
  10. Once peas have cooked I would recommend you confirm you have the flavor that you want.
    • Flavor Test: If you need more flavor below is the recommended incremental measurements. Once you add the ingredients let cook for 5 minutes and favor test again.
      • ¼ teaspoons ginger
      • ¼ teaspoons garlic
      • pinch of thai chili
      • ¼ teaspoon kosher salt
    • Pro Tip: If mixture is to thick add 1 tablespoon a water then mix and continue until you get the consistency you are looking for.