March Lentil Madness - The More Lentils, the Merrier!

Just because National Nutrition Month (March) is coming to an end, doesn't mean your effort to eating right has to. It's important to eat a well balanced meal with protein, carbohydrates, and fat to maintain an active lifestyle and enjoy life.

Below are few more lentil enriched dishes that we know you will enjoy:

Chunky Chana (chickpea) and Potato Curry

Steamed Rice and Lentil Dumplings (Undrallu) with Ginger and Coriander Sauce

Easy Indian Chili

Pongali

Easy Dal Makhani

 The fun just started! We have more dishes for you to try...

March Lentil Madness Continues with Yellow Cucumber Dal

There are a variety of dishes that can be made with different kinds of dal. In South India, when we make dal, we usually cook it with vegetables and spices and eat with rice. One of my favorite dishes is with Dosakaya.  

Dosakaya dal mixed with rice and garnished with sesame and potato vadiyalu (fritters)

Dosakaya is a type of cucumber; which is yellow in color (pictured below). We use this vegetable when making this dish as well as when making pickle. Pickle means vegetables and spices that are cured in oil (like kimchi). 

It's time to get cookin'. Below are the ingredients for making the Dosakaya dal:

2 medium firm Dosakaya (yellow cucumber, pictured above)
1 cup Toor dal
1 tsp chili powder or as per taste
1 tsp Tamarind paste (or lime size tamarind can be used)
1/4 tsp turmeric powder
Salt, as per taste
Ingredients for seasoning
1 Tbsp vegetable oil
1-1/2 tsp mustard seeds
1-1/2 tsp cumin seeds
10 to 12 curry leaves (fresh or dried)
1/8 tsp Hing (Asafoetida)

We like using our pressure cooker when cooking dal. It's easy and cooks the dal fast. Let's begin: 

Peel and chop dosakaya into 1" pieces. (Please note: we don't discard the seeds; it's as per your taste.)

Add toor dal to the pressure cooker and wash dal. Then add water to the cooker so that the water reaches 1" above the dal. Next add dosakaya, turmeric powder, chili powder, and salt. 

Pressure cook the dal and dosakaya for 12 to 15 minutes until done. After the pressure is released, open the lid and mix in the tamarind. (Please note: if using tamarind, soak it in hot water and squeeze out the juice to add to the cooked dal mixture. If using tamarind paste, just measure out the amount and add it). Mix lightly to not mash the dosakaya pieces. 

In a small saucepan, heat oil over a low-medium flame for the seasoning. Next add mustard and cumin seeds. When they splutter, add hing (asafoetida), and curry leaves. Turn off the stove, and add the seasoning with oil into the dal and serve hot.  

Bon Appetit! 

March Lentil Madness - Spinach and Mango Dal

HAPPY NATIONAL NUTRITION MONTH!!!

As college basketball season gains momentum, so should our focus on eating better and putting the Spring back into our step. We're celebrating National Nutrition month with dal or lentils. Dal dishes can be prepared and enjoyed in many ways.

Spinach and Green Mango Dal

Ingredients

1 medium green (unripened) mango, peel and chop into 1" cubes

10 oz (or 250g) frozen chopped spinach

1 cup Toor dal (also known as pigeon peas)

1-1/2 tsp red chili powder (or 3 green chilies, chopped)

1/2 tsp fenugreek powder (also known methi powder)

1/2 tsp Turneric powder

1-1/2 tsp salt or as needed

Ingredients for seasoning

1 Tbsp vegetable oil

3 garlic cloves, chopped finely

1 tsp mustard seeds

1 tsp cumin seeds

1/2 tsp (a pinch) Hing

Procedure
We used a pressure cooker for this recipe but a heavy bottomed saucepan or Dutch Oven can be used as well.

Cook toor dal, mango, green chilies, fenugreek powder, and turmeric with sufficient water in a pressure cooker until dal is cooked well. Then set aside. Next, heat oil in a medium saucepan and add mustard and cumin seeds. When they start to splutter, add hing and garlic. Stir for one minute and add the frozen spinach. Mix well and cook under closed lid for 5 to 6 minutes. Remove the lid and add the cooked dal and mango mixture. You may add additional water until it's to your desired consistency. Finally, add salt and cook under covered lid for additional 5 to 6 minutes on medium heat.

The spinach and green mango dal is now ready to be served and enjoyed with your favorite grains, whether it be rice or roti.  

We received an honorable mention on 2016 National Nutrition Month Blogroll - Savor the Flavor of Eating Right for this post. We're so excited!! 

Soothing Dishes For the Soul

It's Friday night! What are you up to? I kicked off my weekend attending my favorite gym class, Zumba with Elizabeth and now I'm chilling on the couch, watching Indiana Jones: Temple of Doom. No matter how many times I watch this movie, I still love it. Every gory scene with the creepy crawlers in the dark tunnels, the eyeball soup, chilled monkey brains for dessert, and roasted beetles. This movie has something for everyone; drama, action, romance, and adventure.
I don't know about you but I like my soup bug free and without eyeballs. The soups I enjoy soothe the soul.

Here are some of my favorites that you may enjoy as well:

Tomato and Coconut Rasam

Easy Dal Makhani

Potato and Spinach Kadhi

I'm also recovering from the flu, so besides soups, I am keeping well with dishes that fill me up with nutrients, protein and of course probiotics: yogurt rice and pongali. Try them sometime!

Have a nice weekend and be healthy during this Spring season. Don't let the allergies get you down! 

Seasoned Brown Rice Enriched with Lentils & Vegetables

Rice is a staple food in most, if not all, Asian dishes. In South Indian cooking, white rice is served with all of our vegetable curries and rasams. After reading more about the various kinds of whole grains that are beneficial for us, we made a healthy switch to brown rice - which brings us to the first super food ingredient. Brown rice has a lower glycemic index than white rice. That means it doesn't raise blood sugar levels as much after you eat it. Any measure that can be taken to lower the risk of getting diabetes sounds good to me. It's also a great source of fiber, magnesium, zinc, and vitamin B-6.

Below is a great way to spice up brown rice and enjoy eating healthier.

Seasoned Brown Rice with Moong Wadi and Stir Fry Vegetables

Ingredients:
- 2 cups Brown Rice/Brown Basmati*
- ½ cup Moong Wadi (Sun-Dried Lentil Clusters)
- 2 cups Frozen Asian Stir Fry Vegetables
- 8oz can Tomato sauce
- 1 tbsp Ginger-Garlic paste
- 2 tsp Salt
- 1 tsp Chili Sauce (Asian variety)
- 1 tsp Garam Masala
- 1 tsp Cumin seeds
- 4 tbsp Olive oil/Vegetable oil

Procedure:
In a large saucepan heat oil, add moong wadi and stir fry until they turn yellow to reddish-brown color. Then add cumin seeds; when they splutter, add rice and fry until mixture becomes whitish. Next add ginger-garlic paste, chili sauce and garam masala. Fry for two minutes and transfer the contents into an electric rice cooker. Then add 6 cups of water, tomato sauce, salt, and allow it to cook. (Hint: use the cup that comes with the rice cooker for the water measurement; otherwise measure 4 cups of water using a regular measuring cup) Stir every 5 minutes to evenly cook. When rice is more than half cooked, add frozen vegetables. Mix well, close cooker with lid and cook until it's done.

***Quick Tips:
- 1/4 cup of uncooked rice = 1 serving
- Check out another great recipe with brown rice.  

 

Chunky Chana and Potato Dip

Oh thank heavens for Lentil goodness!

Ingredients: 

- 2 cups of Whole Chana (Black or Green Chana), soaked in water overnight

- 7.75 oz of Salsa (Spice level - Medium)

- 1 medium Potato

- 1 tbsp Ginger-garlic paste
- 1 tbsp Dhanjeera powder 
- ½ tsp chili powder

- ½ tbsp or as needed of Salt

- ½ cup of Cilantro/Coriander leaves, chopped

- 2 tbsp Vegetable Oil

Procedure:

Peel and cut the potato into cubes. In a pressure cooker, heat oil and add dhanjeera & chili powder and ginger-garlic paste. Then stir for 2 minutes. Next add salsa, the whole chana (soaked and drained) and potato pieces. Mix well and then add ½ cup of water and cook under pressure for 10 minutes. Slightly crush the chana and potatoes to make some gravy before the mixture cools down; add little bit of water if necessary. Then transfer the mixture into a serving dish and garnish with chopped coriander. Voila! It's ready to be served. 

***Quick Tips: 

- We like eating it with toasted naan/pita or multi-grain chips.  It's also great as a side with jeera rice, brown rice, or even quinoa.

- If you like this recipe, you may also like Chole curry made with chickpeas.  
- Dollop of sour cream optional!

*~*Bhalle Bhalle Chole*~*

This is so much more than your meat and potatoes. It's a dish that can be made fairly easily and because it is made with chick peas, you can rest assured that you are eating a protein enriched meal. I don't know why but every time I eat chole, it makes me want to break into a step. Not just any step, but a Bhangra step...like how these guys are doing it here : http://www.youtube.com/watch?v=26nHoYGn0IQ. That's why it's called Bhalle Bhalle Chole. I find that a lot of North Indian restaurants serve this with what looks like an over-sized poori except it is actually a batura. Baturas are made from all-purpose flour, whereas pooris are made from wheat flour. Anyways, this post isn't about batura, it's about chole and all its goodness. I know you are on the edge of your seats waiting for me to tell you the steps to making this dish, so I'll stop here:

Ingredients:

• 1lb 13oz Can Goya Chick Peas, (chole chana/garbanzos)         
• 2 large Tomatoes (red & firm), finely chopped or crushed
• 1 medium Potato, microwaved to firm/soft (4min)
• 1 large Onion, chopped finely or grated
• ½ tbsp Ginger/Garlic paste
• 1 tbsp MDH Chana Dal Masala*
• ¼ cup Fresh coriander
• 1 tsp or as needed of Salt
• 2-3 tbsp Vegetable Oil

Procedure:
1) Open the chick peas can and transfer the contents into a colander and drain well. Wash the chick peas under running water to wash off all the salts and preservatives.
2) Heat oil in a heavy bottomed pan (pressure pan) or a non-stick saucepan and add grated onion. Fry the onions till golden brown. (Hint: Add a ¼ tsp of sugar to help the onion caramelize quickly). Add ginger garlic paste and mix for 2 min.

3) Now add crushed tomatoes and cook for 2-3 minutes. Now add the drained chick peas, potato (chopped into cubes), chana masala and salt. Then add half a cup of water. 

Mix well and cook on medium heat with closed lid for 7-10 minutes until cooked well. If using pressure pan, cook under pressure for 6-7 minutes.

4) Add chopped coriander and serve with hot pooris or warm rotis.

Actually now that I think about it, chole was served at the Diwali celebration at my mom's work last year and it was a big hit. Amongst all the items made for the event, most people came back for second servings for this one.


***Quick Tip: You can substitute chana masala with garam masala as well. If garam masala is not available, then add your own blend of spices to bring more flavor to this dish. Also, if you do not have raw tomatoes, you can use can of crushed tomatoes or salsa. 

~Reinvented Chili - Desi Style~

We found a way to help all our readers keep warm during this winter. Put aside all those canned soups, and spice up your cuisine a bit with some good ol' homemade Chili. We're not talkin' about any ol' chili now. This is chili made desi style.

It is actually called Rajma and it is made with red kidney beans. Coincidentally,  red kidney beans are called Rajma in Hindi specifically because of this dish. It is made with just the right amount of spices, protein, and carbohydrates to create a good wholesome meal for the season.

So go ahead, try your hand at this dish and warm up your tummy.

Main Ingredients

Ingredients for Serving size of 6:

• 1 pound 13 ounces (822g) Goya Red Kidney beans
• 1 medium Potato, (microwaved for 3 min)
• 1 large Red Onion, peeled and chopped finely
• 1 ½ cups Crushed Tomatoes
• 1 tbsp Garam masala
• 1 tsp Ginger garlic paste
• 1 tsp Cumin seeds
• ½ tsp Turmeric powder
• 1 tsp Chili powder
• 3 tbsp Vegetable oil
• ¼ cup Fresh Coriander, chopped for garnish (Optional)

Procedure:
1) Pour the beans from the can into a colander and wash them thoroughly under running water & drain.

2) Peel the potato and cut into cubes.

3)  Heat oil in a heavy bottomed saucepan, add jeera and when it starts to sizzle add grated onion. Saute it until golden brown; add ginger garlic paste, turmeric & chili powder. Mix well.

4)  Add crushed tomato into the mixture and stir it for 2-3 minutes until the raw taste is gone. Now
add the beans and the potato cubes and mix. Add salt, garam masala, and some water to the desired consistency. Cook well under low-medium heat for 10 – 15min.

5) If using a pressure cooker instead of the saucepan, pressure cook for 10 minutes.

Now the rajma is ready to be served. Grab a bowl full with a side of rotis or naan as your bread for dipping. It can also be eaten with hot jeera rice or plain basmati rice. We served this dish at Thanksgiving as well and it was an instant hit and all gone by the end of dinner.