India has a rich, flavorful history of vegetarianism (Jaffrey, 1981). The cuisine is full of flavorful meatless dhals, lentils, and bean dishes. Dhals are usually made out of lentils and split peas (Jaffrey, 1981).
Split peas are nutritional powerhouses. They are high in fiber, high in protein, and low in fat (Wikipedia, 2010). However, split peas have gotten a bad rap from people who prefer not to eat “mush”. This recipe is perfect to introduce split peas to your fussy, non-mush eaters. Instead of cooking the peas to obliteration, they are left firm and whole. The tomato paste helps develop a nice, thick sauce, almost like a very thick soup. Plus, the addition of olive oil infused with spices tops off this dish with the exotic and exciting flavor India cuisine has to offer.
This stores well in the refrigerator and makes many good, nourishing meals. It is particularly filling when served over brown rice. A little goes a long way, so if you need to cook something that is relatively simple, yet tasty and nourishing, this will get you through your busy week without having to do much cooking. If you serve this with the Whole Grain Brown Rice and Millet: Electric Rice Cooker Recipe (O’Connor, 2010) and a salad, you will have a meal that is off the charts in terms of nutritional content, as well as providing complete protein for vegans and vegetarians. This recipe is also good for people with celiac disease, wheat allergies, wheat sensitivities, and diabetes. This recipe can be used with people wishing to maintain their weight or trying to lose weight.
Dhal with Yellow Split Peas and India Spices
Ingredients:
* 3 cups yellow split peas
* 12-16 fresh green chilies, or to taste
* 4 tsp ground tumeric
* 4 small onions, chopped
* 2-10 oz. cans tomato paste
* ? cup olive oil
* 2 tsp mustard seeds
* 2 tsp cumin seeds
* 4 garlic cloves, crushed
* 24 curry leaves or 4 tsp curry powder
* 8 dried red chilies or to taste
Cooking Directions:
1. Chop the onions and green chilies. You can pulse them together in a food processor.
2. In a large, nonstick pan, add the split peas and 8 cups of water with the tumeric, onions, and green chilies. If using curry powder, add curry powder at this step. If using curry leaves, add curry leaves with the olive oil (see below).
3. Bring the mixture to a boil. Lower heat and simmer until the split peas are cooked through but still firm and pleasing to eat.
4. Add the cans of tomato paste to the split peas and stir. The mixture should become thick. Turn off heat.
5. In a separate small frying pan, heat the olive oil over medium heat. When oil is very hot, first add the mustard seeds. When they begin to pop, add the cumin, garlic, curry leaves, and dried chilies. When the garlic browns, pour over the split peas and cover mixture for several minutes. Stir well and serve over rice.
Cooking Tips:
* This recipe is large. You can half or even quarter this recipe with great success.
References:
Jaffrey, M. (1981). Madhur Jaffrey's World-of-the-East Vegetarian Cooking. New York, NY: Random House, Inc.
Split peas are nutritional powerhouses. They are high in fiber, high in protein, and low in fat (Wikipedia, 2010). However, split peas have gotten a bad rap from people who prefer not to eat “mush”. This recipe is perfect to introduce split peas to your fussy, non-mush eaters. Instead of cooking the peas to obliteration, they are left firm and whole. The tomato paste helps develop a nice, thick sauce, almost like a very thick soup. Plus, the addition of olive oil infused with spices tops off this dish with the exotic and exciting flavor India cuisine has to offer.
This stores well in the refrigerator and makes many good, nourishing meals. It is particularly filling when served over brown rice. A little goes a long way, so if you need to cook something that is relatively simple, yet tasty and nourishing, this will get you through your busy week without having to do much cooking. If you serve this with the Whole Grain Brown Rice and Millet: Electric Rice Cooker Recipe (O’Connor, 2010) and a salad, you will have a meal that is off the charts in terms of nutritional content, as well as providing complete protein for vegans and vegetarians. This recipe is also good for people with celiac disease, wheat allergies, wheat sensitivities, and diabetes. This recipe can be used with people wishing to maintain their weight or trying to lose weight.
Dhal with Yellow Split Peas and India Spices
Ingredients:
* 3 cups yellow split peas
* 12-16 fresh green chilies, or to taste
* 4 tsp ground tumeric
* 4 small onions, chopped
* 2-10 oz. cans tomato paste
* ? cup olive oil
* 2 tsp mustard seeds
* 2 tsp cumin seeds
* 4 garlic cloves, crushed
* 24 curry leaves or 4 tsp curry powder
* 8 dried red chilies or to taste
Cooking Directions:
1. Chop the onions and green chilies. You can pulse them together in a food processor.
2. In a large, nonstick pan, add the split peas and 8 cups of water with the tumeric, onions, and green chilies. If using curry powder, add curry powder at this step. If using curry leaves, add curry leaves with the olive oil (see below).
3. Bring the mixture to a boil. Lower heat and simmer until the split peas are cooked through but still firm and pleasing to eat.
4. Add the cans of tomato paste to the split peas and stir. The mixture should become thick. Turn off heat.
5. In a separate small frying pan, heat the olive oil over medium heat. When oil is very hot, first add the mustard seeds. When they begin to pop, add the cumin, garlic, curry leaves, and dried chilies. When the garlic browns, pour over the split peas and cover mixture for several minutes. Stir well and serve over rice.
Cooking Tips:
* This recipe is large. You can half or even quarter this recipe with great success.
References:
Jaffrey, M. (1981). Madhur Jaffrey's World-of-the-East Vegetarian Cooking. New York, NY: Random House, Inc.
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