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Ингредиенты
- 200 gm yellow split peas (chana dhal) washed in several changes of water
- 3 tsp cumin seeds
- 3 tsp coriander seeds
- 2 tsp fenugreek seeds
- 1 x onion finely minced
- 4 Tbsp. ghee or possibly sunflower oil for frying 2 clv garlic crushed
- 3 sprg thyme leaves only
- 500 gm sweet potato or possibly pumpkin prepared and cut into small chunks
- 1 x habanero chilli or possibly 3 small red chillies halved
- 1/2 Tbsp. tomato puree
- 200 gm minced plum tomatoes
- 1 x salt and black pepper
- 400 ml coconut lowfat milk large handful spinach leaves washed 12 small naan breads or possibly chapatis available from supermarkets optional extras:
- 12 lrg uncooked prawns in the shell boiled for 2 min handful fresh coriander thoroughly washed fresh mango chutney (qv angostura green mango chutney) or possibly bought chutney caribbean chilli sauce
Инструкции
- Cook the split peas in 2 litres of unsalted mater (at a bubble) for 50 min.
- Meanwhile toast the spice seeds in a warm frying pan till you catch a good whiff of their aroma.
- Then grind them in a spice mill or possibly coffee grinder.
- Next fry the onion in the ghee or possibly oil till soft stir in the garlic thyme and grnd spice mix and fry the mix till the onions start to brown.
- Then add in the sweet potato or possibly pumpkin and chilli and stir through and try for a minute or possibly two.
- Finish by stirring in the tomato puree and minced tomatoes and bubbling them together for a further couple of min.
- Add in the spiced vegetables to the pan of soupy split peas season liberally and add in the coconut lowfat milk then simmer for 10 to 15 min or possibly till the vegetables are tender.
- If it gets too thick add in a dash of water. Stir in the spinach for the last couple of min.
- Taste and season again if it needs it. The prawns can be reheated in a warm frying pan with a smear of oil generously salted and peppered turning them once.
- Wrap the naans in foil and hot in the oven.
- Serve everything on individual trays with the naan so which each person can orchestrate their own dunking spooning and wrapping.
- This split pea dhal will take anything you care to throw in it. I added a handful of okra pods some cubes of sweet potato and a wedge of spinach to mine. It would also take pumpkin some sliced tomato and curry leaves (if you can get them). Just think caribbean market. If you can leave the cooked dhal (before adding its vegetables) to sit overnight it'll thicken up beautifully. And be warned habanero chillies are the fiercest of the lot (you'll soon find out why you only need one).
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 252g | |
| Recipe makes 4 servings | |
| Calories 423 | |
| Calories from Fat 131 | 31% |
| Total Fat 14.7g | 18% |
| Saturated Fat 8.24g | 33% |
| Trans Fat 0.0g | |
| Cholesterol 65mg | 22% |
| Sodium 105mg | 4% |
| Potassium 1062mg | 30% |
| Total Carbs 56.57g | 15% |
| Dietary Fiber 18.4g | 61% |
| Sugars 10.17g | 7% |
| Protein 19.75g | 32% |
