Iron rich Heart healthy Dals(lentils) with roti(flatbread) or chawal(rice) is the quintessential comfort food of every Indian household,also the major source of protein for the vegetarians.With so many varieties to choose from,lentils are usually used to make spicy curried soups like Sambhar(with Toor dal) and spinach lentil soup(with yellow Mung).Lentils like Urad are simply good topped with some fried onions,herbs and squeeze of lemon ,another favorite delicacy with Urad,which is hard to miss in south Indian breakfast menu is the Vada.Khichdi with whole green Mung and Biryani with Chana are piquant combos with rice.
Lentils\legumes part of meals every day.I often make the Curried Black lentil soup ,which go perfect with bread\roti\parathas.
1 cup Black Split Lentils(Kaali Urad\Mash)
1/2 teaspoon Turmeric
3/4 teaspoon chilly powder
3/4 teaspoon ground spices(like cardamoms,cloves ,cumin and cinnamon)
1/2 teaspoon cumin seeds(Zeera)
2-3 whole spices cardamon ,cinnamon sticks,cloves
1 small onion,finely chopped
1 medium tomato,finely chopped
1 teaspoon ginger garlic paste,or freshly minced ginger and garlic
2 Tablespoon Extra Virgin Olive Oil
1 tablespoon freshly squeezed lemon juice.
2 tablespoon chopped herbs,I used Cilantro
Salt as per taste
Wash and Soak lentil for 15-20 minutes.
Heat oil in a pressure cooker or skillet with lid,add the onions,cumin seeds and whole spices.Mix in the ginger and garlic when onions turn lightly brown,add the chopped tomatoes,rest of the spices ,saute for a minute.Drain all the water from the lentils and add to the mixture,let roast for 2-3 minutes,before adding 3 cups of water and seasoning with salt.Cover and cook until lentils are tender 10-12 minutes on medium high heat in a PC and 30-40 minutes in a skillet.Uncover and stir and simmer for another 5-10 minutes until gravy thickens,garnish with chopped herbs and serve hot with bread\roti\parathas.
For more heart healthy lentil\legumes recipes,don't miss the My Legume Love Affair event started by Well Seasoned Cook,hosting the seventh helping is Srivalli of Cooking 4 all seasons.
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