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NUTRITION INFORMATION PER SERVING:

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

Carbohydrate: 16 g; Protein: 6 g; Fiber: 3 g;

Sodium: 295 mg

GF, LF

Ginger-Spinach Pink Lentils

Adrak-Palak Dal

SOAK: 1 hour or more (optional)

PREP: 10 minutes

COOK: 30 minutes

MAKES: 8 servings

SERVING SIZE: ½ cup

Pink lentils are versatile and cook up quickly. Spinach and a hint of ginger add wonderful flavor to this dal. Serve it with rice or flatbread, or enjoy it like a soup with good, hearty whole grain bread.

¾ cup pink lentils

4 cups water

1 tablespoon ginger, peeled and grated

½ teaspoon turmeric

¾ teaspoon salt

1 cup tomatoes, finely chopped

2 cups fresh spinach, finely chopped, or 1 cup

frozen spinach

SEASONING (CHOUNK)

2 teaspoons vegetable oil

⅛ teaspoon asafetida powder

½ teaspoon cumin seeds

1 teaspoon ground coriander

½ teaspoon cayenne pepper, or to taste

2 teaspoons lemon or lime juice

1. Wash lentils in 3 to 4 changes of water. Soak for 1 hour or longer. (Dal can be cooked without soaking if you’re short on time, though the cooking time will take longer.) Drain the dal.

2. (For best results, cook in a saucepan. To cook in a pressure cooker, see Note below.) In a medium saucepan, add washed lentils, ginger, turmeric, and salt. Bring to a boil, reduce heat, and simmer for 15 to 20 minutes, until the lentils are completely soft.

3. Add the chopped tomatoes and spinach. Bring to boil. Reduce heat and simmer for 8 to 10 minutes.

4. Prepare seasoning: In a small fry pan, heat the 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 and add coriander and cayenne pepper.

5. Add seasoning to the dal. Stir in lemon juice and transfer to a serving bowl. Serve hot.

NOTE: To cook in a pressure cooker: Wash lentils as in step 1 above (there is no need to soak them). In a pressure cooker, combine washed lentils, 2 cups of water, ginger, turmeric, and salt. Cover with a pressure cooker lid and put the pressure weight in place. As soon as full pressure develops, remove from heat. Cool the cooker to remove pressure. Open the lid carefully. Follow steps 2 to 4 as above.

NUTRITION INFORMATION PER SERVING:

Calories: 78; Total Fat: 2 g (Saturated Fat: 0 g);

Carbohydrate: 12 g; Protein: 5 g: Fiber: 2 g;

Sodium: 226 mg

GF, LF

Spinach Sambhar

Palak Sambhar

SOAK: 2 hours or longer (optional)

PREP: 10 minutes

COOK: 30 minutes

MAKES: 6 servings

SERVING SIZE : ½ cup

Sambhar is the most popular way to cook dal throughout southern India. Sambhar is typically made with toor dal and has a variety of vegetables added to it. Tamarind gives sambhar its typical brown color and sour taste. There are as many variations on sambhar as there are cooks. This is one of my favorites. It’s a great way to eat spinach. Serve with Quick Idli (Rice Dumplings, page 85) or plain rice.

¾ cup (split, hulled) toor dal

4 cups water, divided

1 teaspoons salt

½ teaspoon turmeric

½ cup onion, chopped into ½-inch cubes

1 cup tomato, chopped into 1-inch cubes

2 cups fresh spinach, finely chopped, or 1 cup

frozen spinach

2 tablespoons sambhar powder (page 24), or

purchased

1 teaspoon tamarind paste, or 2 tablespoons

tamarind sauce (page 25)

SEASONING (CHOUNK)

2 teaspoons canola or vegetable oil

⅛ teaspoon asafetida powder

½ teaspoon mustard seeds

6-8 curry leaves, optional

1. Wash dal in 3 to 4 changes of water. Soak for 2 hours or longer. Drain the soaking water. (If you are using a pressure cooker, dal can be cooked without soaking. If cooking in a saucepan, you should soak the dal.)

2. (For best results, cook in a pressure cooker. To cook in a skillet, see Note below.) In a pressure cooker, combine washed dal, 2 cups of water, salt, and turmeric. Cover with a pressure cooker lid and put the pressure weight in place. Once the pressure is fully developed, give pressure for 5 minutes. Open the lid carefully once the pressure cooker