Vegetarian Cuisine

LENTIL DAL (DHAL)

A satisfying and tasty meal, dal is made with various types of pulse, usually lentils, which when cooked become soft and the pulse breaks down to a thick sauce-like texture. This recipe utilizes dal prepared with a red lentil (known as masoor dal) that when cooked becomes yellow and fairly smooth. (If using Indian chick peas (Chana dal) the cooking time needs to be longer and the peas pre-soaked.)

Nutritionally, dal is a good carbohydrate source for energy while being almost fat-free. It is an excellent source of protein. It is also rich in B vitamins such thiamine and folic acid and minerals iron and zinc. This version adds tomato for some acidity and robustness as well as spices for flavour. Serve over rice or with naan. Can be served with curried vegetables and thick yoghurt. Use any left- over dal as a base for a hearty soup.

Option: Add garam masala and make it as spicy as you like! Add more side dishes to serve a larger meal with the dal, such as vegetables, rice pilau,* raita,* chapatis. *

Serves 4-6

INGREDIENTS:

1 cup red split lentils – rinsed

3 1/3 cups water

1 teaspoon turmeric

1 bay leaf

1 to 2 tablespoons ghee, butter or oil

1 teaspoon mustard seeds

1 teaspoon cumin or fennel seeds

2 teaspoons ground coriander

2 tomatoes, coarsely chopped

1 teaspoon salt

½ to 1 tablespoon lemon juice (optional)

4 tablespoons chopped fresh cilantro

DIRECTIONS:

1. Simmer the lentils in a pan with the water and turmeric and bay leaf. Simmer for at least 15-20 minutes or longer, until the lentils break down and become tender and soft. Generally it is recommended to cook the lentils slowly and with low heat so the lentils do not brown at the bottom of the pan. Stir the lentils as they become thick and soupy and reduce the heat further.
2. Meanwhile heat ghee, butter or oil in a heavy skillet.
3. Add the mustard and cumin or fennel seeds and cook over high heat until they “pop”.
4. Add the ground coriander and tomatoes and cook for 5 minutes longer, then add the mixture to the cooked lentils.
5. Add more water if the mixture is too thick, or cook a little longer to make it thicker.
6. Add salt and lemon juice, if desired.
7. Retain the fresh flavour and bright green colour of the cilantro by stirring it in the dal at the end of cooking time and serving the dal at once.

*These recipes are available in The Yoga Cookbook.

This recipe is an edited contribution for the Sivananda Gurugram sourced and edited from The Yoga Cookbook. Vegetarian Food for Body and Mind. Recipes from the Sivananda Yoga Vedanta Centres.  1999.

Previous recipes can be found at:

http://www.sivananda.org/teachings/diet/recipes.html

Prayer invokes the inner potentialities of the individual, which flow only from God. Prayer can certainly work miracles. – Sri Swami Sivananda