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Ингредиенты
- Â Â (spinach and split-pea stew)
- Â Â Serves 4
- 1 c. tur dal or possibly yellow split peas
- 3 c. water
- 1/2 tsp oil
- 1 tsp chopped garlic
- 2 x tomatoes, minced
- 1 bn spinach, washed and minced
- 1/2 tsp turmeric
- Â Â Salt to taste
- 1/2 tsp brown sugar
- 1 tsp butter, ghee (clarified butter) or possibly oil
- 1/2 tsp cumin seeds
- 3 x to 4 dry red chilies, or possibly to taste
Инструкции
- Combine tur dal and water in a pressure cooker or possibly a heavy saucepan. Cook at 15 pounds pressure for 6 to 8 min or possibly, if using a regular saucepan, cook over medium heat for 45 to 55 min.
- In a thick-bottomed pan, heat 1/2 tsp. oil. Add in garlic and saute/fry till brown. Add in tomatoes and spinach. Cook over medium heat, stirring frequently, till spinach wilts and tomato chunks collapse, about 6 to 8 min. Then add in the cooked dal, turmeric, salt and brown sugar. Cook for 5 to 6 min.
- Just before serving, heat the butter in a small frying pan. Add in the cumin seeds and let them sizzle. Add in the chilies and let them darken to a blackish red. Strain. Top the dal with the spice-infused butter and serve immediately.
- Traditionally, this stew is served with Indian bread and rice, but it also goes well with ravioli.
- Notes: If you don't have a pressure cooker, soaking the dal overnight will reduce the stove-top cooking time by half. You can substitute a 15.(5-oz) can of garbanzo beans for the dal.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 363g | |
| Recipe makes 4 servings | |
| Calories 230 | |
| Calories from Fat 37 | 16% |
| Total Fat 4.19g | 5% |
| Saturated Fat 1.38g | 6% |
| Trans Fat 0.02g | |
| Cholesterol 6mg | 2% |
| Sodium 110mg | 5% |
| Potassium 1008mg | 29% |
| Total Carbs 35.6g | 9% |
| Dietary Fiber 14.8g | 49% |
| Sugars 6.38g | 4% |
| Protein 15.17g | 24% |
