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Cooking Food General Indian Cooking Low FODMAPS Recipes vegan

Andhra-Inspired Mango Dal (Mango Lentils)

In my view, most fruit are pretty gross. This surprises people. The nicest honest description of my eating habits I have heard is from a friend of mine, who called me “delightfully weird”. What really shocks people though, is the fact that I hate mangoes, despite the fact that every summer of my childhood, our house was almost literally inundated with hundreds of mangoes (this was because one of my uncles has a large mango orchard and also, because our house had one very prolific mango tree that I was very attached to)! Nearly, everyone in my family absolutely adores mangoes, and yet, I find these fruit almost inedible.

But now, I have found a way to enjoy them: by cooking them up in a dal! I used to eat mango pappu (the telugu word for dal) as a child and I’ve recently rediscovered how harmonious the combination of these two ingredients can be. It all happened almost by accident. My niece (who is vegan) was staying with us and I was running out of ideas in terms of what to cook for her. I’d already made three different types of dal that week! Then, I spied a mango in our fruit bowl. “Ah ha!”, I thought, “this could end up being a fun challenge in the kitchen: trying to make mangoes enjoyable!”

It turned out to be absolutely delicious and it is now my favourite dish! SO much so, that I’ve bought a tonne of mangoes, chopped them up, and flash frozen them, so that I can make myself some mango dal through the fall and winter, whenever I have a hankering for it 🙂

Indian cooking with Mango

If you think you’d like to try and sacrifice one or two of summer’s last few mangoes to an experiment, give it a go! I promise you it will turn out well, if you follow my instructions!

Ingredients:

(A quick note:  You can adjust the level of spice easily. In the list of ingredients in the recipe below, I have provided a range of amounts for various spices; you can decide for yourself how much you’d like to use 🙂)

1 cup lentils (I find that a mix of lentils is great for this recipe. I use Pesara Pappu (Moong Dal in Hindi); Toor Dal, and/or Masoor Dal)

1/2 teaspoon turmeric

3-4 cloves of garlic, skinned

1-2 medium mangoes (The number of mangoes you should use will depend on your preference as well as the flavour and size of the mangoes you’re cooking with: if you like a more intense mango-flavour, use two mangoes, otherwise, use less. Similarly, if the mangoes you have are small and/or not particularly tangy, you should use 2 mangoes.)

2-3 tablespoons of oil (I use either avocado oil or sunflower oil)

1 medium-sized onions (red or yellow) chopped (I prefer red onions, they seem to be more pungent)

1 teaspoon grated ginger

3-6 fresh chilies, chopped or cut length-wise (You can reduce this amount if you don’t want the dal to be too hot/spicy)

1 – 3 teaspoons red chilli powder

Salt to taste

Ingredients for the popu/tadka/baghar:

1 teaspoon cumin seeds

1 teaspoon mustard seeds

3-12 dried red chilies, torn in half (depending on how hot you’d like the dal to be)

2-4 peeled garlic cloves, halved

A handful of curry leaves

2 pinches of asafoetida (optional)

2-3 tablespoons of oil or ghee (You can get ghee at an Indian store. However, I would recommend making your own, if you have the time. Here is my recipe, if you’re interested. If you don’t have ghee, or want to make your dal vegan, you can use sunflower oil, vegetable oil, or really any oil with a high smoking point. DO NOT USE BUTTER, it will smoke and burn before the spices are properly fried).

Method:

1. The first thing to do is to prepare the dal (lentils). Even if you don’t live in India, you should be able to get most lentils at an Indian store. I normally soak lentils for about 30 minutes, drain the water out, and add fresh water in, before I cook the lentils (this helps them cook faster and apparently helps to reduce bloating and gas: I am still looking for studies to back this up, which I will cite here when I find them). If you don’t have the time to do this, you can skip this step.

2. Next, cube and skin the mango:

Cutting a mango

3. I tend to cook my dal in an instant pot. If you don’t have one, you can boil the dal in water until it is cooked. Add half a teaspoon each of turmeric and salt, as well as 3-4 cloves of skinned garlic and the mango cubes to the dal before you cook it.

IMG_9516

4. I like to purée the cooked dal-mango mixture in a food processor/blender/mixie in order to make it into a smooth paste. This makes the texture of the dal smoother and distributes flavour more evenly. This step is completely optional. You can skip it without much consequence to the taste of your dal if you do not have either the necessary equipment or the time.

Making dal at home

5. Next, heat 2-3 tablespoons of oil in a saucepan. When it’s hot add the chopped onions and sautĂ© them until softened and lightly browned.

Cooking onions in Indian food
Cooking onions for Indian food Sautéing onions
Cooking onions for Indian food
Sautéing onions

6. Now add the ginger and fresh chillies to the onions and sautĂ© everything again until the ginger is cooked (it should no longer smell raw). Then, add the red chilli powder and half a teaspoon of salt to the sautĂ©ed onions-ginger-chilli-mixture (hereinafter referred to as “stuff” :P) and continue to sautĂ© all of this for about 5 minutes on low-medium heat.

Onion-masala for dal

7. Add the dal-mango puree to the pan along with a cup or two of water, and bring it all to a boil. Let everything cook for about 8 minutes on high heat, stirring the pot intermittently to prevent the contents at the bottom from burning. You will see a foamy layer rise to the top of the dal.

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8. I like to scoop this out into a bowl and throw it out.

Reducing FODMAPS in dal; how to decrease bloating from dal

I have heard from some people who regularly cook with lentils in India that this helps reduce bloating and gas.

A note on FODMAPS for the lay person: FODMAPS can cause gastric discomfort in some of us. One may be sensitive to some or all FODMAPS to varying degrees. Symptoms can range from gas, bloating, abdominal pain and cramping, to, in my case, at least, acid reflux. For more general reading on this topic, this article is a great starting point.

The main FODMAPs that dal contains are oligosaccharides. Take a peek at this post about FODMAPS and how cooking legumes may help to reduce the FODMAP content in the food we eat. Of course, more research is needed to confirm this theory, but also, to determine the most effective/efficient ways of extracting FODMAPS from dal through cooking. I am not sure my method of skimming the foamy parts off the top of the dal is effective in removing/reducing dissolved oligosaccharides from it. Anecdotally, though, I have found it helps. Therefore, I do it every time I cook dal.

In addition, onions and garlic contain fructans, which are also a type of oligosaccharide (see this article for more on this). If you are particularly sensitive to onions and/or garlic, you could sauté them in oil (in step 5 of the recipe, above) and then, remove the onions and garlic pieces, leaving just the oil in the pan. Subsequently, continue with step 6. Frying the onions and/or garlic in oil results in some of their flavour infusing into the oil. Since fructans are water-soluble not fat-soluble, by removing the onions and/or garlic, you are able to reduce the amount of fructans that end up in the dal (see this article for more on this). Also, remember not to add any garlic to the lentils whilst cooking them in step 3, above. Similarly, forego adding garlic to the tadka in the step below (step 9).

9. The baghar/popu/tadka:

Heat a tablespoon or two of ghee in a little saucepan on high heat. Let the ghee get hot. To test if it’s hot enough, throw a single cumin seed into the pan. If it begins to sizzle, add the mustard seeds and the rest of the cumin seeds and stir them about until they start to pop. When they start to pop, add the asafoetida and red chilies, followed by the curry leaves, garlic cloves about 30 seconds later. Once the red chillies darken, add the baghar to the lentils. Immediately cover the pot.

IMG_9800

10. The dal is now ready! Taste it and add some salt to it if you like. Serve it with some hot rice and/or roti, Indian pickle, ghee, and any other accompanying curries or vegetable sautĂ©. I like to eat it with brown rice (it’s more nutritious and has more fibre) and some dahi (Indian yogurt).

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Categories
Cooking Food General Indian Cooking Recipes

Healthy Palak Dal (Spinach Lentils)

I made chocolates today and I was going to sit down with a cup of Jasmine tea and write about them. When I looked at my blog home page, however, I realized that my last post was also about chocolate (in fact, a LOT of my posts are about chocolate). Also, Easter was just the other day, so it occurred to me that some of you are probably feeling a little stuffed, maybe even a little ill from all the chocolate eating. In thinking about how guilty and sick you might be feeling, I began to feel somewhat stuffed myself. I’ve been eating loads of homemade, cheese covered pizza and of course, tonnes of chocolate. It was time, I decided, to eat something yummy but healthy.

So, I made myself the healthiest lunch that I am capable of enjoying. It included one of my favourite dishes, palak dal (spinach lentils) and was served with rice and baked beets and sweet potatoes.

Palakoora pappu, palak pappu, palak pulusu, palak dal, spinach dal, lentil soup

In general, I hate eating  vegetables. The prospect of having to eat a bowl of crunchy and/or leafy vegetables makes me feel ill, miserable and hopeless. Yet, this lunch included tonnes of spinach and I still loved it! The spinach lentils shown above, are as flavourful, as they are good for you (I am no doctor or nutritionist, but I think you will all agree with me when you see the ingredient list). I think spices make vegetables not only edible, but enjoyable 🙂

Healthy Indian food, low-fat spinach lentils, palak dal

 

You can also include rotis and a light vegetable sautĂ© with the meal. I also like to eat some yoghurt along with my meal, but of course, this isn’t compulsory.

 

Indian healthy spinach lentil soup recipe

A quick note:  You can adjust the level of spice easily. In the list of ingredients in the recipe below, I have provided a range of amounts for various spices; you can decide whether you want to stay on the lower side of that range or be brave and add in the highest amount that I recommend.

If you would like to try to make the lentils, the recipe is below; I will write later about the sauté.

Ingredients:

1 cup Pesara Pappu (Moong Dal in Hindi; a type of lentil, native to India; you can also use Toor Dal, or Masoor Dal)

1/2 teaspoon turmeric

2-3 tablespoons of oil (I use either avocado oil or sunflower oil)

1 large onion or 2 medium-sized onions (red or yellow) chopped

1/2 teaspoon grated ginger

3-4 cloves of garlic, skinned (you can also crush them if you don’t like having large pieces of garlic in your dal: I like the chunks :))

3-6 green chilies cut in half lengthwise (You can reduce this amount if you don’t want the dal to be too hot/spicy)

2 medium-sized tomatoes, chopped

1/2 – 1 teaspoon cumin powder

1/2 – 1 teaspoon coriander (cilantro) seed powder

1 – 2 teaspoons red chilli powder

1/2 teaspoon of garam masala (optional)

About a medium-sized bunch of spinach (250 g) (I used organic baby spinach)

1/2 teaspoon brown sugar (you can use white if you don’t have brown sugar) (optional)

Salt to taste

Ingredients for the tadka, baghar, or popu:

1 teaspoon cumin seeds

3-12 dried red chilies

1 or 2 sprigs of fresh curry leaves (optional)

2-4 peeled whole garlic cloves

2-3 tablespoons of ghee (You can get ghee at an Indian store. If you want to make your own, here is my recipe. If you don’t have ghee, you can simply use sunflower oil, vegetable oil, or really any oil with a high smoking point. DO NOT USE BUTTER, it will smoke and burn before the spices are properly fried).

Method:

1. The first thing to do is to prepare the dal (lentils). I use moong dal for this recipe. If you don’t live in India, you should be able to get most lentils at an Indian store. I normally soak lentils for a few hours before I cook them (this helps them cook faster and apparently helps to reduce bloating and gas; I am still looking for studies to back this up, which I will cite here when I find them). If you don’t have the time to do this, you can skip this step. This is how the lentils look soaked:

Moong dal (lentils native to the Indian subcontinent)

2. The easiest way to cook dal is to cook it in a pressure cooker. If you don’t have one, just boil the dal in water until its cooked. Add half a teaspoon  each of turmeric and salt to the dal before you cook it. Once it’s cooked it should look like this:

Cooked moong dal

3. I like to purée the dal in a food processor/blender/mixie in order to make it into a smooth paste. This makes the texture of the dal smoother and distributes flavour more evenly. This step is completely optional, however. You can skip it without much consequence to the taste of your dal if you do not have either the necessary equipment or the time.

4. In the meantime, heat 2-3 tablespoons of oil in a saucepan. When it’s hot add the chopped onions and sautĂ© them until softened and lightly browned. Now add the ginger, garlic, and green chillies and sautĂ© again until the ginger and garlic is cooked (their raw smell should vanish).

5. Add the tomatoes, followed by cumin powder, coriander powder, red chilli powder, garam masala (if you are using it), and half a teaspoon of salt. Cover and cook all of this for about 10 minutes on low-medium heat.

6. Meanwhile, rinse the spinach well.

Spinach for healthy lentil soup

7. Place the spinach in a bowl and microwave for a minute, until tender.  I like to simply use a herb scissors or a normal pair of scissors and cut up the spinach in the bowl (after it has been microwaved) into slightly smaller bits. If you don’t like this method, you can, of course, chop the spinach on a cutting board with a knife (before or after you microwave it.

8. Add the spinach to the sauce pan, then add the lentils and sugar (if you are using it). Let everything cook for about 5 minutes.

9. The baghar/popu/tadka:

Heat a tablespoon or two of ghee in a little saucepan like this:

Hot ghee

Let the ghee get hot. To test if it’s hot enough, throw a single cumin seed into the pan. If it begins to sizzle, add the rest of the cumin and stir the seeds about until they start to pop. When they start to pop, add the curry leaves, garlic cloves and red chilies.

Baghar
Tadka, popu or baghar

Once the red chillies darken like this:

Baghar, tadka or popu

Add the baghar to the lentils.

Making Hyderabadi Palak Dal (Spinach Lentils)

Immediately cover the pot.

The dal is now ready! Serve it with some hot rice and/or roti, dahi (yogurt), Indian pickle, ghee, and any other accompanying curries or vegetable sauté.

In the photograph below, it is served with rice , roti, dahi (yogurt), some pickle (Gongura pickle, to be precise, which you can get in most Indian stores if you live in North America) and sautéed Dondakaya (Indian Ivy Gourd).

 

Healthy South Indian lunch with lentil soup