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1 teaspoon lemon or lime juice

2 tablespoons cilantro, chopped

1. Heat oil in a medium skillet on medium-high heat. Add cumin seeds and cook for a few seconds until darker brown. Add onion and fry 2 to 3 minutes until golden brown. Add ginger and tomatoes. Cover and cook for about 2 minutes. Using a potato masher or the back of a spoon, mash the tomatoes until well blended.

2. Add turmeric, coriander, cayenne pepper, and almond butter. Stir for a few seconds. Add the black-eyed peas and potatoes, and stir to coat with the onion masala. Add salt and water. Bring to a boil, reduce heat to a low boil, and simmer for about 10 minutes. Using the back of a spoon, mash a few potatoes against the pan.

3. Add garam masala and lemon juice.

4. Transfer to a serving bowl and garnish with cilantro. Serve with rice or roti.

NUTRITION INFORMATION PER SERVING:

Calories: 114; Total Fat: 4 g (Saturated Fat: 0.5 g); Carbohydrate: 17 g; Protein: 3 g; Fiber: 3 g;

Sodium: 395 mg

GF, LF

Black Gram and Bengal Gram Dal

Ma Cholia Di Dal

PREP : 10 minutes

COOK: 30 minutes

MAKES: 12 servings

SERVIN0G SIZE: ½ cup

This is a very popular dish prepared in the Punjab region. The split dals take much less time to cook than the whole urad dal. The cooked dal has a creamy and rich consistency and is great with flatbread or rice. I like to make double the batch and freeze half for those busy nights.

¾ cup (split, hulled) urad dal

¼ cup (split, hulled) chana dal

5 cups water, divided

½ teaspoon turmeric

1 teaspoon salt

SEASONING (CHOUNK)

3 tablespoons canola or vegetable oil

¼ teaspoon asafetida powder

½ teaspoon cumin seeds

1 cup onion, finely chopped

2 teaspoons garlic, finely chopped

1 tablespoon ginger, peeled and

grated

2 teaspoons ground coriander

½ teaspoon cayenne pepper, or to taste

Lemon wedges

1. Combine urad dal and chana dal. Wash dal in 3 to 4 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. (For best results, cook in a pressure cooker. To cook in a skillet, see Note below.) In a pressure cooker, add washed dals, water, salt, and turmeric. Cover with a lid and put the pressure weight in place. Once pressure develops, reduce heat and cook under pressure for 15 minutes. Cool the cooker until the pressure is removed. Open the lid carefully. The dals should be soft and the water and dal should be well blended.

3. Prepare seasoning: While dal is cooking, heat the oil in a nonstick fry pan on medium-high heat. Add the asafetida and cumin seeds. Cook for a few seconds until cumin seeds are golden brown. Add onion and fry 2 to 3 minutes until golden brown. Add garlic, ginger, coriander, and cayenne pepper, and fry for a few seconds.

4. Add seasoning to the cooked dal. Check dal for desired consistency and add water if needed. Bring to a boil, reduce heat, and simmer dal for 5 to 10 minutes.

5. Transfer to a serving bowl and serve with lemon wedges, if desired.

NOTE: To cook in a skillet: Follow step 1 above to wash and soak dals. In a medium skillet, combine dals, 7 cups of water, salt, turmeric, and ¼ teaspoon baking soda. Bring to a boil, reduce heat, cover with lid, and simmer for 30 to 40 minutes until beans are soft and well blended. Finish with seasoning as in steps 3 to 5.

FREEZE: You can freeze leftover, unseasoned or seasoned dal in a freezer-safe container for up to 6 months. Thaw dal, bring to a boil, and season as in steps 3 to 5.

NUTRITION INFORMATION PER SERVING:

Calories: 96; Total Fat: 4 g (Saturated Fat: 0.5 g); Carbohydrate: 11 g; Protein: 4 g; Fiber: 3 g;

Sodium: 200 mg

GF, LF

Bengal Gram and Bottle Gourd

Chana-Lauki Dal

SOAK : 2 hours or longer

PREP: 10 minutes

COOK : 20 minutes

MAKES: 8 servings

SERVING SIZE: ½ cup

Lauki (bottle gourd) is only available in summer, whereas zucchini is available year-round. Both work well in this dish. You can