Moong Daal (Lentils)

This dish originates from India. India is such a complex culinary culture, not only cooking style and flavour vary from state to state but even from suburb to suburb. Legumes are almost always consumed daily alongside different breads such as chapatti, parathas, naan, it accompanies other dishes at the table such as biryani or vegetables or curries.

In India curry powder never exists, the closest would be a mixed masala (mixed spices), and there is no one set of spices to use for the same dish. Each housewife has her own blends and therefore, the same curry can be consumed at different homes with a different experience and explosion of flavour on the palate.

My love for Indian cuisine started as a little girl. My father studied in the UK, and many of his university friends were Indian, they would always make home-cooked food, and my father learned a lot from them. Growing up, he made the best curries and biryani, which were always welcomed by his friends in Syria.

This dish is genuinely healthy, easy and quick, but above all, it is simplicity at its best. One bite and you have an explosion of delicious and delicate flavours in your mouth.

I almost forgot to highlight how nutritious lentils are. Yes, we should eat it more often as it is rich in minerals such as magnesium, zinc and iron. Folate which helps form new cells, a perfect natural supplement for pregnant women. It is also high in vitamin Bs, a source of fuel, fibre which maintains a healthy gut and regularity, and protein, although it lacks the amino acids found in meat. Although lentils are not low in calories, they help one feel full and have a low GI glycaemic index, which diabetic patients should include in their diet.

Simple is good, but in this recipe, it is excellent. This is one of my many favourite dishes to prepare when I am having one of those busy, crazy, against the clock kind of day which I know many of you share as well.

Servings: 3

Preparation Time: 10 minutes

Start to finish: 20 minutes

cooking: 10 minutes

Ingredients:

• 3 tablespoons vegetable oil

• 1 cup yellow moong lentils (daal)

• 3 cm piece of ginger

• 1 small tomato

• 3 cloves garlic

• 1 small onion

• 1/2 teaspoon turmeric

• 1 teaspoon coriander powder

• salt

• 1/2 teaspoon Kashmiri chilli powder

• 5 cups water (for cooking the daal)

For the Tadka:

• 3 tablespoons vegetable oil

• Ginger

• 1 teaspoon mustard seed

• 1 teaspoon cumin seeds

• Chilli

• Curry leaf

Method:

· Place the lentils with the water in a pot on medium heat, cook for 20 to 25 minutes from the moment you turn the fire on. The lentils should be cooked but with a bite.

· Drain and reserve the boiling liquid and set aside.

· Peel the ginger and chop the onion, garlic and ginger Finley but keep them separated.

· Peel, deseed and chop the tomato finely.

· In and pan heat 3 tablespoons of oil and fry half the ginger amount for 30 seconds then add the garlic and the onions and sauté for a few minutes until the onion turns golden brown then add the turmeric, coriander powder, chilli powder, salt and chopped tomato. Let it cook for 1 minute.

· Add the drained lentils and enough liquid to cover them by 1 cm or so.

· Cook on medium heat until the liquid evaporates, and the lentil is soft but still holding its shape. Adjust salt and leave aside.

· In a frying pan heat the 3 tablespoons of oil and sauté the rest of ginger until golden then add the chilli, cumin seed and mustard seed. Once popping, add the curry leaf and pour over the lentils.

· Serve with homemade chapati.

Notes:

· If you can’t find moong lentils then any will do, though boiling time will be different.

· The amount of tomato used can be increased if you desire.

· You must drain the lentils immediately after boiling; otherwise, they will keep cooking in the liquid and be mushy.

· For the tadka, you can use coriander leaf if curry leaf is not available. Mix the coriander directly in with the lentils at the very end and make the tadka as in the video.

Per Serving: 477 Calories; 25g Fat (44.8% calories from fat); 20g Protein; 48g Carbohydrate; 22g Dietary Fibre; 0mg Cholesterol; 742mg Sodium.