Real African Dishes: [MC-AllEthnic-Recipes] South Indian Spicy Lentil Stew

Wednesday, March 14, 2012

[MC-AllEthnic-Recipes] South Indian Spicy Lentil Stew

* Exported from MasterCook *

South Indian Spicy Lentil Stew

Recipe By :Everyday Epicurean by Catherine Bell (Ten Speed Press, 2000)
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 15%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups water
1 cup masur dahl -- (red lentils) or mung dahl (yellow lentils)
2 tomatoes -- cut into large chunks
5 large okra -- to 6, halved lengthways
2 carrots -- cut into large chunks
2 potatoes -- cut into large chunks
1 tablespoon tumeric
2 teaspoons salt
2 teaspoons tamarind paste -- or 1 tablespoon lemon juice
1 tablespoon vegetable oil
1 tablespoon cilantro seeds -- ground
1 teaspoon cumin seeds -- ground
1 tablespoon black mustard seeds
1 jalapeno peppers -- to 2 pepper, seeded and chopped
6 dried curry leaves -- to 8 leaves, to taste
1 tablespoon sambhar masala

In a large saucepan bring the water to a boil. Add the dahl, tomatoes,
okra, carrots, potatoes, tumeric, salt and tamarind paste or lemon juice.
Stir and bring back to a boil. Reduce the heat slightly and cook until the
dahl is tender--approximately 30 minutes; add more water if necessary.

Meanwhile, in a heavy skillet, heat the oil and lightly fry the ground
cilantro and cumin over a medium heat. Add the mustard seeds, chile and
curry leaves and fry for 2 minutes, covering the skillet as the seeds pop.
Add the fried spices to the cooked dahl and vegetables. Add the sambhar
masala and mix well.

The stew can be prepared up to 2 hours in advance.

Serves 6
Prep time: 10 mins
Cook time: 40 mins
Total time: 50 mins

AuthorNote: can use an immersion blender and partially blend. If it tastes
a little bitter, add a pinch of sugar.

ChupaNote: bottled tomatoes work fine. Frozen okra, rinsed under warm
water, are easier to find than fresh. I've also substituted pole beans, or
sugar pea beans for the okra. Very forgiving recipe. If you don't have
cilantro seeds, coriander has a nice flavor in this mix. Added a large red
onion, sliced into thin moons, to the oil and spices to serve on top of
the daal.

Cuisine:
"Indian"
Source:
"FoodNetwork"
S(Formatted by Chupa Babi):
"March 2012"
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Per Serving (excluding unknown items): 272 Calories; 4g Fat (13.8%
calories from fat); 15g Protein; 45g Carbohydrate; 11g Dietary Fiber; 0mg
Cholesterol; 742mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2
Vegetable; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 1477 0 0 0 0 0 926370 0