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Рецепт Yellow Split Peas with Vegetables (Dal Takari)

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Wow, this is such a wonderful dish and so easy to cook! The keys to this dish are the yellow lentils, fried potatoes, and cumin seed. You can change out the other vegetables (spinach is a nice addition as it adds to the creaminess of the dish). Make sure you fry the cumin seed and potatoes over sufficiently high heat that the cumin releases its flavor and the potatoes impart a crispy flavor and texture. This adds a unique, nutty, and delicious flavor to the dish. Our kids all loved this and I had two helpings. It's great, healthy comfort food that keeps you coming back for more!

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Порций: 4
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Ингредиенты

Cost per serving $0.76 view details
  • 1 cup (200g) yellow split peas, washed
  • 3 cups (750ml) water
  • 2 tbsp butter, ghee or olive oil
  • 1/2 tsp whole cumin seeds (heaping)
  • 2 bay leaves
  • 2-3 green chillies, cut lengthways, or 1/2 tsp crushed red pepper
  • 10 oz (275g) potatoes, cut into 1 in (1.5cm) pieces
  • 3/4 cup (75g) peas, brussels sprouts, spinach, or other green vegetable
  • 3/4 lb (350g) cauliflower, cut into large florets (optional...substitute more potatoes or other vegetables if you leave this out)
  • 1/2 tsp ground turmeric
  • 1 tsp kosher salt (more to taste)

Инструкции

  1. In a large pot, bring the split peas and water to boil.
  2. Cover and simmer for 30-40 minutes. Remove from heat.
  3. Heat the butter in a large non-stick saute or sauce pan over medium high heat. Add the cumin seeds, bay leaves and green chilies and let them sizzle for a few seconds.
  4. Add the potatoes, green vegetable and cauliflower and fry for 3-5 minutes until potato is browned (I put a lit on to avoid splattering).
  5. Add the potato mixture to the boiled split peas and water. Add the turmeric and salt. Mix thoroughly, lower the heat and cook until the vegetables are tender (about 10 more minutes). If the dal gets too thick for your liking, add a little more water.
  6. Let cool slightly before serving. Serve with brown or white basmati rice (we served with a 50/50 mix of both).

Nutrition Facts

Amount Per Serving %DV
Serving Size 363g
Recipe makes 4 servings
Calories 287  
Calories from Fat 57 20%
Total Fat 6.58g 8%
Saturated Fat 3.77g 15%
Trans Fat 0.0g  
Cholesterol 15mg 5%
Sodium 653mg 27%
Potassium 916mg 26%
Total Carbs 44.51g 12%
Dietary Fiber 15.5g 52%
Sugars 6.8g 5%
Protein 14.92g 24%
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Отзывы

  • Nancy Miyasaki
    This was fantastic. I really liked the flavor of the cumin seed and turmeric together.
    Этот рецепт был приготовлен/опробован мной!
    • Salad Foodie
      Healthy and delicious! I had both yellow split peas and yellow lentils on hand but selected the yellow split peas - I liked the flavor, texture and how they kept shape in this dish a little more. The teaspoon of Kosher salt made it a bit too salty for me, but by not salting the accompanying brown rice, the problem was countered.
      Этот рецепт был приготовлен/опробован мной!
      1 reply

    Комментарии

    • John Jenkins
      24 февраля 2011
      This was good even without the rice. And pretty easy to make after coming home from work.
      • Padma Priya Manikam
        23 февраля 2011
        That is an interesting way to make dal.. I also use spinach and it tasty and nutritious.
        • Phyllis Smith
          22 февраля 2011
          Can't wait to try this, maybe today as I have all the ingredients here and it's snowy out there. Thanks!
          • Skinny Kitchen with Nancy Fox
            22 февраля 2011
            Looks really delicious John and so healthy too!
            • The Mom Chef
              22 февраля 2011
              The green is just provided by the peas? I was thinking there was spinach in here, which would also be a fantastic addition. Many thanks for the recipe!
              • Claudia lamascolo
                21 февраля 2011
                This sounds awesome will have to try soon with brussel sprouts...great flavors in this!
                1 reply
                • John Spottiswood
                  21 февраля 2011
                  Thanks Claudia. This dish surprised me with it's flavor. It's better cooked at home than when I've had it out at restaurants!

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