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4. Add thawed spinach, coriander, garam masala, and remaining ½ teaspoon salt. Stir well. Cook for 5 minutes until spinach is cooked and most of the water is absorbed.

5. Add the cooked dal and mix well. Cook for about 5 minutes. Serve hot.

NOTE: To cook in a pressure cooker: Wash dal as in step 1 above. In a pressure cooker, combine dal, 2 cups of water, ½ teaspoon salt, and turmeric. 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 4 minutes. Cool the cooker until all the pressure is removed. Open the lid carefully and check for doneness. The dal should be tender but not falling apart. Follow steps 3 to 5 to finish the dal.

NUTRITION INFORMATION PER SERVING:

Calories: 136; Total Fat: 5 g (Saturated Fat: 0.5 g); Carbohydrate: 18 g; Protein: 6 g; Fiber: 3 g;

Sodium: 298 mg

GF, LF

Mixed Three Dals

Milli Dal

SOAK: 2 hours or more (optional)

PREP: 10 minutes

COOK: 20 minutes

MAKES: 8 servings

SERVING SIZE: ½ cup

This mixed dal has a nice blend of flavor. It is easy to make and is lightly seasoned.

¼ cup (split, hulled) toor dal

¼ cup (split with skin) mung dal

¼ cup (split, hulled) chana dal

3 cups water

1 teaspoon ginger, peeled and grated

½ teaspoon turmeric

1 teaspoon salt

½ teaspoon garam masala

SEASONING (CHOUNK)

1 tablespoon canola oil or ghee

⅛ teaspoon asafetida powder

½ teaspoon cumin seeds

1 teaspoon ground coriander

¼ teaspoon cayenne pepper, or to taste

1. Combine dals and wash in 3 to 4 changes of water. Soak for 2 hours or longer. (Dal can be cooked without soaking if you are using the pressure cooker.) 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, combine drained dal, 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 until all the pressure is removed.

3. Return dal to stove, and simmer for about 10 minutes.

4. Prepare seasoning: In a small fry pan, heat the oil on medium-high. Add the asafetida and cumin seeds. Cook for a few seconds until cumin seeds turn golden brown. Remove from heat and add coriander and cayenne pepper.

5. Add seasoning to the cooked dal. Transfer to a serving bowl.

NOTE: To cook in a skillet: Follow step 1 above to wash and soak dals. Combine drained dal, 5 cups of water, salt, and turmeric. 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 4 to 5 to finish cooking.

NUTRITION INFORMATION PER SERVING:

Calories: 83; Total Fat: 2 g (Saturated Fat: 0 g);

Carbohydrate: 12 g; Protein: 4 g; Fiber: 2 g;

Sodium: 294 mg

GF, LF

Dal-Vegetable Stew

Dhan-Saak

SOAK: 2 hours or more (optional)

PREP: 10 minutes

COOK: 30 minutes

MAKES: 8 servings

SERVING SIZE: ½ cup

The first time I tasted this dal was in London. The restaurant owner told me that it was one of his popular requests from Brits—served both with chicken and without. Stew-like with a creamy consistency, this Parsi-Indian fusion dish is hearty and fragrant. In many recipes, the dal and vegetables are cooked and then strained for a creamy texture. I love making this with butternut squash. Although you can purchase dhan-saak masala, I use the readily available spices from my spice cabinet. Serve with rice of choice or Dried Fruit Rice (page 142).

⅓ (split, hulled) toor dal

⅓ cup (split, hulled) mung dal

⅓ cup pink lentils

3 cups water

1 teaspoon turmeric

1½ teaspoons salt

2 cups butternut or acorn squash, peeled and

cut into 1-inch pieces

1 cup eggplant, cut into 1-inch cubes

PASTE

1 tablespoon garlic, coarsely chopped

1 tablespoon ginger, peeled and coarsely

chopped

1 cup tomatoes, coarsely chopped

1 teaspoon cumin seeds

1 teaspoon garam masala

1 teaspoon ground coriander

½-1 teaspoon cayenne pepper

½ teaspoon