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Pigeon Peas

Toor Dal

SOAK : 2 hours or longer (optional)

PREP :10 minutes

COOK : 20 minutes

MAKES : 6 servings

SERVING SIZE : ½ cup

Toor dal is one of the most popular everyday dals enjoyed in Indian homes. It is easy to make and cooks up quickly in a pressure cooker. It can be lightly seasoned or spiced as desired. In northern India, it is typically served plain. In southern India, vegetables are added to the cooked dal and highly seasoned to make sambhar (page 24). I remember my baby sister once complaining after school to our mom, “It’s always toor dal, toor dal, toor dal. Don’t you know how to make anything else?” (I think she was really hungry and wanted something special.) Toor dal is the good old standby; it complements most vegetable side dishes and is great with roti and or rice.

¾ cup (split, hulled) toor dal

3 cups water

1 teaspoon ginger, peeled and grated

½ teaspoon turmeric

¾ teaspoon salt, or to taste

¼ teaspoon garam masala (page 24)

SEASONING (CHOUNK)

2 teaspoons canola or vegetable oil

⅛ teaspoon asafetida

½ teaspoon cumin seeds

1 teaspoon ground coriander

¼ teaspoon cayenne pepper, or to taste

3 tablespoons tomato sauce

2 tablespoons chopped cilantro, optional

1. Wash dal in 2 to 3 changes of water. Soak for 2 hours or longer. (Dal can be cooked without soaking if you don’t have time and are using the pressure cooker. If cooking in a saucepan, you should soak the dal.) Drain the soaking water.

2. (Cook beans in a pressure cooker or a skillet. To cook in pan, see Note below.) In a pressure cooker, add dal, 3 cups water, ginger, turmeric, and salt. Cover with a pressure cooker lid and put the pressure weight in place. Once pressure develops, reduce heat to medium and cook under pressure for 5 minutes. Cool the cooker to remove pressure. Open the lid carefully. Return dal to stove, and simmer for 5 to 8 minutes, until the dal is of desired consistency.

3. Prepare seasoning: In a small fry pan, heat oil on medium-high heat. Add the asafetida and cumin seeds. Cook for a few seconds until cumin seeds are golden brown. Remove from heat, add coriander and cayenne pepper, and cook for a few seconds. Stir in tomato sauce. Add seasoning to the dal. Stir.

4. Transfer to a serving bowl and garnish with chopped cilantro if desired. Serve hot. Dal thickens as it cools.

NOTE: To cook in a skillet: Follow step 1 above to wash and soak dal. Combine drained dal, 5 cups of water, ginger, turmeric, and salt. Bring to a boil on medium-high heat. Reduce heat and simmer for 20 to 30 minutes, until the beans are very soft. Follow steps 3 and 4 to finish cooking.

NUTRITION INFORMATION PER SERVING:

Calories: 103; Total Fat: 2 g (Saturated Fat: 0 g);

Carbohydrate: 17 g; Protein: 6 g; Fiber: 4 g;

Sodium: 336 mg

GF

Quick Kidney Beans

Rajmah

PREP : 10 minutes

COOK :15 minutes

MAKES : 4 servings

SERVING SIZE : ½ cup

Traditional rajmah, made with dry beans that are soaked overnight and then cooked, takes a long time to prepare. Canned kidney beans are a good alternative for those rushed meals. They turn this into a quick and easy dish you’ll want to make again and again.

1 (16-ounce) can red kidney beans, or 1½

cups cooked kidney beans

2 tablespoons canola or vegetable oil

⅛ teaspoon asafetida powder

½ teaspoon cumin seeds

1 cup onion, finely chopped

1 teaspoon garlic, finely chopped

1 teaspoon ginger, peeled and grated

2 tablespoons tomato sauce

¼ teaspoon turmeric

1 teaspoon ground coriander

¼ teaspoon cayenne pepper, or to taste

¼ teaspoon salt

1½ cups water

½ teaspoon garam masala

1 teaspoon lemon or lime juice

2 tablespoons cilantro, chopped

1. Drain and rinse kidney beans. Set aside.

2. Heat oil in medium fry pan on medium-high heat. Add asafetida and cumin seeds and cook for a few seconds until cumin seeds turn darker brown. Add onion and fry 2 to 3 minutes until golden brown. Add garlic and ginger, cook for a few seconds. Add tomato sauce, turmeric, coriander, and cayenne