Sabzi Dal: Mixed Veggies with Lentils

Thursday, December 17, 2009

I developed this in an attempt to make a lentil dish that was easier to digest, because my body likes lentils so much less than I like lentils This is packed with veggies, and I've added asafoetida, fenugreek and turmeric, along with a host of other spices. You may substitute store bought curry powder for mine (listed at the bottom), but if you have it, add a little asafoetida. It's pungent aroma is a great addition to dals, and it's supposed to make them easier to handle in the end. (literally!)

Sabzi Dal

Sabzi Dal
2 tbs vegetable oil
1 onion, chopped
1 tbs ginger
3 cloves garlic
10 curry leaves
1 tomato, grated
1 bunch spinach (or 10 oz frozen), chopped
1 cup soy yogurt
1/4 cup chickpea flour
1/2 cup lentils
2 medium potatoes, diced
1 small head cauliflower
2 tbs spice mixture (or curry powder)
4 cups water
1 1/2 cup frozen peas

Heat the oil in a medium sauce pan set to medium-high. Add the onion and saute, stirring often until the onion begins to brown. Add the garlic and ginger and curry leaves, cook for a minute, then add the grated tomatoes and the spinach. Cook until the spinach has wilted and most of the liquid has cooked off. Stir in the yogurt, chickpea flour and spice mixture, then add the lentils, potato, cauliflower and water. Cover and simmer until the lentils and potato are soft, about 45 minutes. Remove the curry leaves (or left in as garnish) and stir in the peas and cook just until the peas are warm. Serve over rice or with naan or roti.

4 Servings: 400 cal (10g fat, 63g carbs, 19g protein)

Curry Spice Mixture
This spice mix is probably a bit hotter than your store brand, but not overly hot. It also has a goodly amount of pungency from the fenugreek and asafoetida. It's perfect for lentils, pulses or beans. You can substitute regular curry powder with a touch of cayenne and, if available, asafoetida.

2 tbs coriander seed
1 tbs cumin seed
1 tsp black peppercorns
1/2 tbs black mustard seed
1/2 tbs fenugreek seed
6 cloves
2 arbol chilies, including seeds
1/2 tbs paprika
1 tsp turmeric
1/2 tsp asafoetida

Heat a small fry pan over medium heat. Break apart dried chili peppers and add the whole spices. Dry fry, stirring constantly, or shaking the fry pan until the spices take on a slightly toasted aroma. Remove from heat and let cool for 5 minutes. Add to a a spice or coffee grinder, along with the paprika, turmeric and asafoetida. Grind into a fine powder. Makes about 5 tbs.

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  1. I love curry! This dish looks wonderful. :)

  2. sweetie Says:
  3. love your blog and thx for providing so many of them for your readers! i'm new to vegan cooking and so far all my sauces have been tomato based. for the delicious curry one you've posted today. could i do coriander, cumin seed, dry mustard powder, curry, paprika, turmeric, powdered cloves? or will i really miss the mark? do you have any other recipes to suggest which aren't tomato based? thanks!

  4. Sweetie, if you have curry powder, I would use that. It will have fenugreek in it, and that's a flavor that really works well with lentils. The curry leaves are also optional, but add a nice, mellow flavor. If you can find them, they keep forever in the freezer.

    Also, I'm a huge fan of sauces, and have quite a variety. I'm particularly fond of my cheeze and cashew cream sauces. To the left are my tag lables, you can find a variety by clicking 'sauce', 'cheeze', or 'cashew'. I also have quite a few under 'Italian'

    Good luck.

  5. Mary Says:
  6. That looks like a delicious curry. I love lentils. They're so good for you, and you don't have to soak them! I found a really tasty pre-mixed curry powder at my natural foods store, so I just use that. Lazy and delicious. Thanks for the recipe!


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