Taking the Pulse: Lentils

The United Nations has declared 2016 “The Year of the Pulse” because of their high nutritional value and positive impact on the environment. “Pulses” refer to a dried seed of the legume group and can be incorporated to all sorts of dishes to add full of protein, iron, and nutrients.

Audio transcript of “Taking the Pulse: Lentils” video >

Indian Dal (Lentils) – From Miheer Shete:

Oliver and Bonacini Chef Miheer Shete leads a busy life serving up delicious dishes, but his Indian heritage truly comes out at home where he is passionate about cooking with lentils.  See below for his personal Indian Dal recipe.

Ingredients

150 grams yellow lentils (dal)

25 grams diced red or white onion

10 grams chopped ginger

10 grams chopped garlic

3 pieces green chilies, split into halves.

15 grams chopped coriander
10 grams jaggery

1 teaspoon cumin
1 teaspoon mustard seeds

5 fresh curry leaves

2 pieces kokum
50ml ghee
Method

Step One: Cooking The Lentils

Soak the lentils for 12 hours and strain.

Boil a pot of water and add 1 tsp of turmeric to the dal and water. Don’t add any salt yet.  Once the dal is cooked (about 15-20 minutes) strain, and keep it in a bowl.


Step Two: Preparation

Take a medium size saucepan and place it on medium heat. Add ghee to the pan and once it’s hot add cumin and mustard seeds.  When the seeds start cracking, add the curry leaves and cook it for 10 seconds.

Immediately add chilies, garlic and ginger to the pan and cook it for few minutes and add the onion.  Let the mixture get golden brown. Add the cooked dal to it and top it up with water or vegetable stock.

Once the dal comes to desired consistency add salt, jaggery, and kokum to it.

Simmer for about 10 minutes until everything comes together.  Finish by adding chopped coriander and 1 tablespoon of ghee.

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