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.

Mung Shaak

e9efc802-f18d-404c-acd3-844fa1c2a51cNutrition of Each Serving

Note: Makes 6 Servings

  • 200 calories
  • 6g fat
  • 0mg cholesterol
  • 145mg sodium
  • 85mg potassium
  • 31g carbohydrate
    • 1g fiber
    • 4g sugar
  • 10g protein

Items Needed

Ingredients

  • ½ teaspoon thai chili
  • 1½ teaspoons garlic
  • 1 cup mung bean
  • 1 cup roma tomato
  • 1 cup white onion
  • ¾ teaspoon kosher salt
  • ½ teaspoon turmeric
  • ½ teaspoon tamarind paste
  • 2 tablespoon canola oil
  • 1 teaspoon mustard seeds

Equipment

  • small pot
  • large pan
  • spatula

Steps

Preparation

  • Soak
    • 1 cup mung beans in 4-5 cups of water for 24 hours
  • Dice
    • 1 cup roma tomato
    • 1 cup white onion
  • Mince
    • ½ teaspoon thai chili
    • 1½ teaspoons garlic
  • Measure
    • ¾ teaspoon kosher salt
    • ½ teaspoon tamarind paste
    • ½ teaspoon turmeric
    • 2 tablespoon canola oil
    • 1 teaspoon mustard seeds

Cook

  1. Fill a small pot with 3-4 cups of water and add the presoaked mung beans.
  2. Simmer until mung beans are completely cooked (should be mushy).
  3. Set aside the mung beans and bring large pan to medium heat and add:
    • 2 teaspoon canola oil
    • 1 teaspoon mustard seeds
  4. Remove from heat once mustard seeds begin to pop then add:
    • 1 cup diced white onion
    • ½ teaspoon thai chili
    • 1½ teaspoons garlic
  5. Return to medium head and cook until onions turn clear then add:
    • 1 cup diced roma tomato
    • ¾ teaspoon kosher salt
    • ½ teaspoon turmeric
  6. Cook for ~5 minutes until tomatoes are fully cooked then add:
    • cooked mung beans
    • ½ teaspoon tamarind paste
  7. Then cook for ~10-15 minutes, you want to have a soup like consistency.
    • 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 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.

Baingan Bharta

IMG_4088Makes

4 servings

Nutrition of Each Serving

  • 291 calories
  • 18g fat
  • 0mg cholesterol
  • 370mg sodium
  • 1159 mg potassium
  • 31g carbohydrate
    • 7g fiber
    • 5g sugar
  • 10g protein

Ingredients

  • 2 teaspoons cumin seeds
  • 2 tablespoons canola oil
  • 1 teaspoon kosher salt
  • 2 teaspoons coriander
  • ½ teaspoon turmeric
  • ½ cup warm water (~80°F)
  • 1½ cup yellow onion
  • 1½ cup tomato
  • 1 tablespoon fresh garlic
  • 1 teaspoon fresh ginger root
  • 1 jalapeño

Equipment

  • large pan with lid
  • spatula

Steps

Preparation

  • Measure
    • 2 teaspoons cumin seeds
    • 2 tablespoons canola oil
    • 1 teaspoon kosher salt
    • 2 teaspoons coriander powder
    • ½ teaspoon turmeric
    • ½ cup warm water
  • Dice
    • 1½ cup yellow onion
    • 1½ cup tomato
  • Mince
    • 1 tablespoon garlic
    • 1 teaspoon ginger
    • 1 jalapeño

Cook

  1. Preheat the oven at 400°F
  2. Place the 2 eggplants on a baking sheet into the 400°F oven for 45 minutes.
  3. Once the eggplants are shriveled and soft remove them from the oven and let them cool.
  4.  Once the eggplant has cooled, discard the skin and dice the eggplant into cubes. Place to the eggplant cubes into a bowl and set to the side.
  5. Put a large pan on medium heat and add:
    • 2 tablespoons canola oil
    • 2 teaspoons cumin seeds
  6. Once cumin seeds have roasted (turned dark brows) turn the heat to low and add 1½ cup of diced yellow onion.
  7. On medium wait until the yellow onion is fully cooked (turned clear) then add:
    • ½ cup warm water
    • 1 tablespoon minced garlic
    • 1 teaspoon kosher salt
    • ½ teaspoon turmeric
    • 1 teaspoon minced ginger
    • 1½ cup diced tomato
    • 1 minced jalapeño
  8. On medium wait until the tomato’s are soft then add:
    • 2 roasted, peeled, chopped eggplant with all the juice
  9. Mix together for 5 minutes then cover for 15 – 20 minutes.
    • Note: Make sure to periodically check on the dish and stir so the ingredients do not burn.
  10. Once the eggplant is fully broken down, taste and add:
    • 2 teaspoons coriander powder
    • Note: If you want to add any additional spices I would recommend to taste and add them here.
  11. Cook for another 5 minutes if there is excess water cook on high heat and stir to avoid burning the eggplant.