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Calories: 126; Total Fat: 5 g (Saturated Fat: 3 g);

Carbohydrate: 16 g; Protein: 5 g; Fiber: 4 g;

Sodium: 339 mg

GF, LF

Mung Bean-Tomato Dal

Sabut Mung-Tamatar Dal

SOAK: 4 hours or longer (optional)

PREP: 10 minutes

COOK: 30 minutes

MAKES:10 servings

SERVING SIZE: ½ cup

T omatoes and spices transform whole mung beans into a flavored stew you’ll want to make again and again.

¾ cup whole mung beans

5 cups water, divided

½ teaspoon turmeric

1 teaspoon salt

2 tablespoons canola or vegetable oil

⅛ teaspoon asafetida powder

½ teaspoon cumin seeds

¾ cup onion, finely chopped

2 cups tomatoes, chopped, or ¾ cup chopped

canned tomatoes

1 tablespoon ginger, peeled and grated

½ teaspoon cayenne pepper, optional

1 teaspoon garam masala

1 teaspoon lemon or lime juice

1. Wash beans in 3 to 4 changes of water. Soak for 4 hours or longer. (Dal can be cooked without soaking if you don’t have time and are using the pressure cooker.)

2. (For best results, cook in a pressure cooker. To cook in a skillet, see Note below.) In a pressure cooker, combine washed beans, 4 cups of water, 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 15 minutes. Cool the cooker to remove pressure. Open the lid carefully. The beans should be soft and the water and beans should be well blended.

3. While dal cooks, heat 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 tomatoes, ginger, and cayenne pepper, if using, and cook for 2 to 3 minutes, until tomatoes are soft.

4. Add seasoning to the cooked dal. Check for desired consistency. If necessary, add ½ to 1 cup more water. Bring to a boil, reduce heat, and simmer dal for 5 to 10 minutes. Add garam masala and lemon juice. Dal thickens as it cools.

NOTE: To cook in a skillet: Wash and soak beans as directed in step 1 above. In a medium skillet, combine mung beans, 7 cups of water, salt, and turmeric. Bring to a boil, reduce heat, cover with lid, and simmer for about 60 minutes. Stir periodically and adjust heat as necessary. Check for doneness and consistency. Finish with seasoning as in steps 3 to 5.

FREEZE: You can freeze dal in a freezer-safe container for up to 6 months. Thaw and bring to a boil before serving.

NUTRITION INFORMATION PER SERVING:

Calories: 90; Total Fat: 3 g (Saturated Fat: 0 g);

Carbohydrate: 12 g; Protein: 4 g; Fiber: 3 g;

Sodium: 235 mg

GF, LF

Zucchini-Tomato Dal

Torai-Tamatar Dal

SOAK TIME : 1 hour or longer (optional)

PREP: 10 minutes

COOK: 20 minutes

MAKES: 6 servings

SERVING SIZE :1 cup

This is a quick, easy, and nutritious dal. Split and hulled mung dal cook up fast, like the pink lentils. I prefer the taste and texture of zucchini in this dal, as it most closely resembles torai and is available year-round. The addition of tomatoes adds a wonderful color, taste, and texture to the dal. Do not overcook the dal or the vegetables. For best results, do not prepare this dal in the pressure cooker, for it can easily become mushy.

¾ cup (split, hulled) mung dal

2 cups water

½ teaspoon turmeric

1 teaspoon salt, divided

1 tablespoon canola or vegetable oil

⅛ teaspoon asafetida powder

1 teaspoon cumin seeds

4 cups (8 ounces) zucchini, cut into ¼-inch

wedges

1½ cups tomatoes, chopped, or 1 cup canned

chopped tomatoes

1 teaspoon ground coriander

¼ teaspoon cayenne pepper, or to taste, or 1

teaspoon green chile, chopped

½ teaspoon garam masala

1. Wash dal in 3 to 4 changes of water, using your hands as necessary to clean the dal. Soak for 1 hour or more. Drain water. (Dal can be used without soaking, but cooking time will be longer.)

2. In a medium saucepan, combine dal, water, ½ teaspoon salt, and turmeric. Bring to a boil. Reduce heat to a low boil, cover with lid, and simmer for 10 to 15 minutes. The dal