The Indian Vegan Kitchen_ More Than 150 Quick and Healthy Homestyle Recipes - Madhu Gadia [60]
The nutritional benefits of dal are well recognized; they are high in protein, B vitamins, iron, and fiber. The protein in the dals is considered to be incomplete, but when combined with grains, nuts, or milk products, it is complete. For centuries, Indians have combined dal with rice or roti (flatbread) for the main course. The latest research indicates that plant proteins do not have to be combined in the same meal, thus making it easier to obtain the necessary protein for a vegetarian diet. Dals are the core protein source for vegans and vegetarians and are often the “entrée” in an Indian meal. The meal is often planned around what goes best with the particular dal, similar to a nonvegetarian meal being planned around meat.
Dals are used as whole beans; split with husk; split and hulled; and washed and polished, commonly known as washed dal—dhulli dal (see Glossary of Dals, page 117). Some dals are also ground into flour, such as gram or besan (chickpea flour). Most of the dals are available in Indian grocery stores or those with large ethnic foods sections. Local supermarkets also have some dals (Indian specific) but usually only carry whole beans—for example, chickpeas, brown lentils, or kidney beans. Health foods stores and co-ops now carry more varieties of beans, even some of the split and hulled varieties such as pink lentils.
Cooking Dals
Preparing dals can take time, especially whole dals. Most Indians own and use pressure cookers for cooking dals, which saves a significant amount of cooking time as well as fuel. I have included both pressure cooker and saucepan directions under each recipe. If you will be cooking beans often—which as a vegan you should be, a pressure cooker is well worth the investment (see Using the Pressure Cooker Safely, page 9). Follow these simple rules and you can prepare any type of beans:
1. Clean dal: Most dals today, including those sold at Indian grocery stores, do not have any rocks or dirt. But dal should be washed before cooking. Wash in three to four changes of water, until the rinse water is relatively clear, rubbing the dal between your fingers and palm of one hand to help remove any dirt. Using a strainer or colander, drain the water. Use beans as directed in the recipe.
2. If recommended in the recipe, especially with whole beans, soak the dal after washing in two to three inches of water, to allow adequate room for beans to expand. Soaking cuts down on the cooking time and causes the beans to cook up more evenly. Using a strainer or colander, drain the water and rinse the beans again under running water.
3. Cook in a saucepan or a pressure cooker (see individual recipe). Make sure you add enough water for the cooking time—the longer you cook them, the more water you will need. Most dals need a minimum of two times the water-to-beans ratio. Without enough water, the dal will stick to the bottom and burn.
4. Cook dal to desired consistency. In most recipes, dal is cooked to a soup consistency. The grain will be very soft and blend well with the cooking liquid, creating its own flavor.
Digesting Beans
Indian seasonings and spices are added to the dals just as much for digestion as for the flavor and taste. If you are not used to eating beans, start with a small serving and increase it gradually as your tolerance increases (see Fiber, page 33).
GLOSSARY OF DALS
Dals used in this book are listed below in alphabetical order. All dals are available in Indian grocery stores or online (see page 29). In addition to dried varieties, more and more local grocers are also carrying