Dahl Darl'

Moong Dahl with peas and corriander

As a brown girl, sometimes comfort food amounts to simple Asian flavours like Dahl [Daal/Dahl is basically a lentil stew]. For me a bowl of hot dahl can be a fulfilling snack, an alternative savoury breakfast option or just a side dish to a curry feast! My recipe can be applied to any type of lentils or pulses and it is a fail safe method to inject the maximum amount of flavour into this nourishing dish.

Red Lentils result in a thick pureed soup

Yelow split peas result in a nutty stew with a bite

Lentils are high in protein, low in calories with virtually no fat and they are full of fibre. They are basically legumes i.e. they grow in pods like seeds and there are a huge variety available. They are low GI foods in that they release their energy slowly and keep your blood sugar levels from rising rapidly/dropping rapidly after a meal. They contain both soluble and insoluble fibre which keeps you fuller for longer and helps keep a healthy gut. They are also known to help reduce cholesterol levels.

Here is a list of nutrients, minerals and vitamins that are in lentils and what they are important for...

1. Molybdenum : Good for loads of Enzyme systems and Iron metabolism
2. Foltae : Used in Blood formation, Coenzyme systems and Amino acid metabolism
3. Magnesium : Enzyme systems, Enhances antioxidant defenses, Important for heart health
4. Iron: Carries oxygen to cells, Part of muscle myoglobin, Releases energy by oxidising enzymes
5. Copper: Collagen formation, Enhances Haemoglobin synthesis and involved in Enzyme systems
6. Potassium: Protein & glycogen synthesis, Fluid pH, Nerve impulses and Muscle contraction
7. Vitamin B1 [Thiamine]: Energy release, DNA formation, healthy nerves
8. Tryptophan [essential amino acid]: Appetite regulator, Sleep enhancer, Mood elevator
9. Fibre: Gut health, Fullness, reducing cholesterol

Ingredients for my recipe:

1 cup of pre-soaked lentils thoroughly rinsed in cold water and then drained*
1 large brown onion - peeled, finely sliced
3 cloves of garlic - peeled, one sliced thinly into rounds and 2 left whole
1 level teaspoon of powdered tumeric
1/2 a level teaspoon of garam masala
1/2 a cap full of white vinegar [about a teaspoon]
Paanch [5] paran spice mix ** [pinch of fenugreek, cumin, fennel, black onion and mustard seeds]
2 very small dried red chillies whole or a pinch of dried red chilli flakes
Salt

** this dry 5 spice/seed mix can be bought in Asian shops pre-assembled or you can concoct your own batch - I use it in lots of vegetarian dishes and it's a store cupboard essential for me

*Most Lentils don't usually require pre-soaking BUT I tend to do it for 2 reasons:

1. I have found that soaked lentils cook faster and
2. If you get rid of the water that you have been soaking the lentils in, then you tend to get less or virtually no flatulence that can sometimes result from eating them!! - Top Tip !!!

So soak them overnight or even just for 20 minutes but get rid of that water and rinse them well in cold running water before draining and setting aside!

So here's what you do ...

• Put the drained lentils, the sliced onion and the 2 whole garlic cloves in a deep sauce pan
• Add the tumeric powder
• Put in 3 times as much cold water [like a pint or so]
• Bring this to the boil being careful that it does not froth and bubble over the pan
• Simmer for 30min then check if the lentils are soft when you squeeze one inbetween your thumb and forefinger
• If they are not ready continue to cook - if the water is almost gone add some more boiled hot water from the kettle, if there is loads of liquid just continue to reduce
• When they are cooked add 1 teaspoon of [Maldon Sea] salt***
• Add the vinegar and allow to continue to bubble away gently while you heat a frying pan
• Add 2 tablespoons of rapeseed oil and throw in a pinch of the paanch paran seeds, the dried red chillies and the sliced garlic - heat the oil till the garlic starts to become golden and then pour the hot tempered oil over the dahl.
• Add the garam masala and stir
• Check the seasoning
• At this stage if you want you can add a cup of frozen peas/fresh chopped tomatoes/fresh chopped corriander.
• Stir and then cover and leave to sit

This method of tempering the oil is an old Bengoli method resulting in 'Tarka Dahl' and it somehow flavours the dahl onto another level.

***Another top tip: With all lentils and pulses, don't add any salt until they are cooked - otherwise they stay hard/too nutty.

You can eat the dahl with rice/chappatis/rotis with a dollop of cold yogurt or chutney/pickles. I like to chop fresh green chillies onto it and tuck in!