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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.

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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
Food General Indian Cooking Recipes

Dondakaya Vepudu: A Delicious, Easy, Andhra-Style Vegetable SautĂ©

Tindora, Dondakaya, Indian Ivy Gourd, Low fat South Indian Vegetable Sauté

Dondakaya is a common vegetable in Andhra Pradesh (a State in Southern India). While I normally hate eating vegetables, this particular vegetable, prepared in the way my parents make it, I find absolutely delicious! If you’d like to try it, all you have to do is go to an Indian store and ask for “Tindora” which is the Hindi name for it. Once you get your hands on this vegetable, this is a fairly easy recipe to replicate.

Dondakaya Vepudu, Tindora fry, South Indian Veggie Sauté

Dondakaya or Tindora has a slightly tangy taste, and when sautĂ©ed in the manner I describe below, it turns out mostly soft, but slightly crunchy. Overall, it’s a flavourful vegetable with nutritional and health benefits. For one thing, according to WebMd it is “possibly effective” for helping manage diabetes by improving blood sugar control. It is also rich in beta carotene which can be converted by the body to Vitamin A (See Artemis C. Simopolous & C. Gopalan, Plants in Human Health, Basel, Switzerland: Karger, 2003) page 64-65).

If you’d like to give it a try, here is what you will beed:

Ingredients:

500 g Tindora/Dondakaya/Indian Ivy Gourd

1 small or medium onion, sliced (yellow or red)

3-4 dried red chillis

1 -2 tsp of red chilli powder

1/2 tsp turmeric powder

1/2 – 3/4 tsp cumin powder (optional)

1/2- 3/4 tsp coriander powder (cilantro seeds, ground) (optional)

3 tbsp oil (I use avocado oil, but you can use any oil that doesn’t have a very strong flavour/fragrance)

 

Method:

1. Slice the Dondakaya either widthways into rings, or lengthways into strips.

2. Add about 1.5 tbsp oil in a pan and heat it at medium-high. Once the oil is hot, add the sliced Dondakaya to the pan.

Tindora, Indian Ivy Gourd, Dondakaya

3. Sauté the Dondakaya for a few minutes, tossing the slices constantly.

4. Cover the pan and let the Dondakaya cook on low heat for about 10-13 minutes until the vegetable is softened.



5. Move the Dondakaya into a separate bowl. Add 1.5 tbsp of oil to the pan again, increase the heat to medium, and add the red chillies and toss until they darken. Then, add the onions and sauté.


6. Once the onions are softened and browned, add the Dondakaya to the pan again, and toss. Season with turmeric, chilli powder and cumin and coriander (if using) and stir the contents of the pan about, for a few minutes, until the spices are more evenly distributed over the Dondakaya pieces.

7. Once the spices are well distributed, take the pan of the heat and serve the Dondakaya Vepudu!

You can serve it as part of a South Indian meal with Pappu (lentils) and/or Pulusu (a tamarind broth with vegetables) and/or Rasam and/or Sambar, rice, roti, and yogurt.

Dondakaya Vepudu in South Indian Meal

 

Dondakaya Vepudu; Tindora fry, Healthy Veggie Sauté

Sometimes though, when I am busy, I make just the Vepudu and eat it with yogurt 🙂

 

Categories
Cooking Food General Indian Cooking Recipes

Miriyala Pappu-Charu/Rasam (Low-Fat Peppery Lentil Soup)

Summer is clearly over, and as climate-change enthusiast Ed Stark has been known to say, ‘winter is coming’ (if you don’t get this reference, google ‘Game of Thrones’). In fact, I prefer the cold winter to these months of pre-winter anticipation otherwise known as fall; at least in the winter there is the hope of snow. And so, I woke up this morning feeling a bit peevish. It was a little chilly and I really didn’t want to leave the warm-coziness of my wonderful duvet.

Unfortunately, get up I had to, because a thesis does not write itself. I motivated myself with the prospect of a cup of rich Italian hot chocolate (the kind that is so viscous it takes about 10 minutes to empty a cup of it even when you are holding the cup completely upside down). But as I made my way downstairs to the kitchen, a new craving hit me: I wanted some spicy, garlicy steaming hot charu! Charu or Rasam, a famous South Indian creation, is best described in English as a spicy soup. One can make it with or without lentils, and various types of souring agents can be used in it, including tamarind and lemon juice. What I was craving was a particular type of charu that is a quite common in Andhra Pradesh: ‘Miriyala (pepper) Charu’. So I set about grinding some fresh spices and cooking up some hot (in every sense of the word) charu for lunch.

It turned out pretty well, and now I feel cheery, warm and ready to get to editing word-documents (otherwise known as thesis-writing) 🙂

Recipe for peppery low fat South-Indian lentil-soup

If you’d like to try making some, here’s what you will need:

Ingredients:

1/2 cup toor/tuvar dal (split pigeon peas) (for more on these lentils see this wikipedia entry)

1/4 tsp turmeric

1 large tomato, cubed

1 lime sized piece of dried tamarind soaked in a cup of water or 1.5 tsp tamarind paste

1 tsp brown sugar

10 curry leaves

Salt to taste

For Charu powder:

1 tsp toor dal

2 tsp pepper

2 tsp coriander seeds

1/4 tsp mustard seeds

3/4 tsp cumin seeds

1-2 dried red chillies

5-6 menthulu (fenugreek seeds)

For Popu/tadka/baghar:

1- 2 tbsp ghee (for more on ghee and my recipe, go here) or oil

4-6 cloves of garlic

2 twigs/sticks of curry leaves

2 pinches of asafoetida

1 tsp mustard seeds

4 dried red chillies

For garnish:

A handful of fresh cilantro or coriander leaves

Method:

The first step involves cooking the lentils (toor dal). If you have a pressure cooker cook the lentils in it; it’ll only take about 10 minutes. Otherwise, cook the lentils in a pot with 2 cups of water and a pinch of turmeric, until the lentils are completed cooked and soft.

Next, in a large pot bring 2 cups of water and the tomato, turmeric, tamarind (use only the water if you’re using dried tamarind), salt, curry leaves and sugar to boil.

While waiting for these ingredients to begin boiling, prepare the charu powder. Place all the ingredients for the powder in a dry grinder or blender and grind them to a coarse powder. You can also use a mortar and pestle, but this will require a little patience.

Once the ingredients in the pot are boiling, add the cooked lentils and charu powder, stir, cook for a few minutes, and then turn off the heat.

Now for the last step! In a small pot heat the ghee or oil and add the mustard seeds. As the seeds begin to splutter add the remaining popu/tadka/baghar ingredients. Fry until the chillies darken and the spices are fragrant. As soon as you think the spices are ready, pour the ghee and spices into the bigger pot (with the other ingredients) and immediately cover the pot with a lid. Your charu is ready! I must warn you though, this is a very spicy concoction.

You can eat it like soup:

Peppery low fat Indian lentil-soup

Drink it like a warm fall/winter drink:

Recipe for low-fat peppery lentil soup

Or eat it with hot rice and a peppery papad!