Lentils

Tarka Dahl

tarka dhal

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3 tbsp groundnut or vegetable oil
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5 garlic cloves, peeled, sliced
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1 tsp mixed spice seeds (such as mustard seeds, cumin seeds, coriander seeds and cardamom pods)
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250g/9oz dried split peas, yellow or green (or lentils)
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750ml/1¼ pints water

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Heat the oil in a heavy-based, medium saucepan over a low to medium heat. Add the garlic and spice seeds and fry for 4-5 minutes, or until golden-brown. (CAUTION: The spice seeds may pop during cooking. Cover the pan with a lid and keep the eyes and face away.)
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Add the split peas and stir well to coat them in the oil and spices.
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Pour over the water and bring to the boil, skimming off any white foam from the top of the liquid at intervals.
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When the water is boiling, reduce the heat until the mixture is simmering, then cover the pan and continue to simmer for 35-45 minutes, stirring occasionally, until the split peas are tender and have absorbed all of the water.


I would cut the amount of oil to reduce the fat and calorie content.

I love using leftover lentils in salads (so you dont have to worry about the cook time for them)
1 cup lentilles du Puy* (French green lentils) or brown lentils
3 tablespoons white-wine vinegar
1 1/4 cups water
1 cup couscous
1/2 teaspoons salt
1/4 cup olive oil (preferably extra-virgin)
1 large garlic clove, minced and mashed to a paste with 1/4 teaspoon salt
1/2 cup finely chopped fresh mint leaves
1 bunch arugula, stems discarded and leaves washed well, spun dry, and chopped
2 cups vine-ripened cherry tomatoes, halved
1/4 pound feta, crumbled (about 1 cup)

In a small saucepan simmer lentils in water to cover by 2 inches until tender but not falling apart, 15 to 20 minutes, and drain well. Transfer hot lentils to a bowl and stir in 1 tablespoon vinegar and salt and pepper to taste. Cool lentils completely, stirring occasionally.
In a saucepan bring water to a boil and add couscous and salt. Remove pan from heat and let couscous stand, covered, 5 minutes. Fluff couscous with a fork and transfer to a large bowl. Stir in 1 tablespoon oil and cool completely, stirring occasionally.
In a small bowl whisk together garlic paste, remaining 2 tablespoons vinegar, remaining 3 tablespoons oil, and salt and pepper to taste. Stir lentils and dressing into couscous. Chill salad, covered, at least 3 hours and up to 24.
Just before serving, stir in remaining ingredients and season with salt and pepper.


THe nice thing about salads like this is you can put pretty much anything in them- mushrooms, bell pepper, zuchinni, olives,etc
Instead of the olive oil/ garlic dressing you can also use your favorite low-cal italian, or none at all.

This came form a MFP friend biy havent tried it yet SOunds super easy!

Speedy Lentil & Bean Casserole
Serves 5 - 6

Ingredients
1 tsp Extra Virgin Olive Oil
1 medium onion, chopped
1 cup kidney beans, drained
1 cup lentils, drained
1 cup diced tomatoes, drained
1/4 tsp dried thyme
Dash pepper
Shredded cheese

Directions
1. In flameproof casserole, heat oil over medium heat; cook onion until softened.
2. Add beans, lentils, tomatoes, thyme and pepper. Stir and break up tomatoes with back of spoon. Bring to simmer.
3. Sprinkle with cheese; broil until cheese melts.

I serve it over rice, couscous or quinoa

Feta Cranberry Lentil Salad

http://www.tasteofhome.com/Recipes/Feta-Cranberry-Lentil-Salad


Ingredients
1 cup dried lentils, rinsed
2 cups water
2 bay leaves
1/2 cup dried cranberries
1/2 cup coarsely chopped walnuts, toasted
1/2 cup crumbled feta cheese
1 tablespoon minced fresh parsley
3 tablespoons vegetable oil
2 teaspoons lemon juice
1 teaspoon honey
1-1/2 teaspoons salt
1/2 teaspoon coarsely ground pepper

Directions
In a small saucepan, combine the lentils, water and bay leaves; bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until lentils are tender. Drain and discard bay leaves. Rinse lentils in cold water.

In a large bowl, combine the lentils, cranberries, walnuts, feta cheese and parsley. In a small bowl, whisk the oil, lemon juice, honey, salt and pepper. Pour over lentil mixture; toss to coat. Refrigerate until serving. Yield: 4 servings.

that sounds great!!!

People from India eat a lot of lentils... especially Northern India... & this is a base recipe you can use for most lentils:

1 tablespoon oil
1/4 tsp cumin seeds
1 chopped onion
1 tsp chopped ginger
1/2 diced tomato
salt & red chillies

Put oil in a pan add the cumin seeds till they start sizzling, add the ginger & onions & saute till light brown, add tomatoes, saute a bit(about 2 mins), then add the lentils, salt, red chillies & water & cover to boil on medium fire for 15 mins & doneness.. If not done cook another 5-10 mins... add a dash pf freshly chopped coriander & serve.

On lentils one thing to note is.. if they are whole grains, you are better of soaking them overnight before cooking(makes them tender & you do not need to cook as long as when you do not soak them)

Note: I have found Mung lentils to be the most fortifying, have great nutritional value & cleansing for the stomach.

Have fun.

Suzie

Just found this one today....Cant wait to ty it

Lentils in Molasses
Serves 4 to 6.
Ingredients:
2 cups lentils
4 cups water
1 bay leaf
3/4 cup tomato paste
3 tbsp. molasses
2 tsp. sugar or honey
1/2 tsp. ginger powder
1/2 mustard powder
1/2 chili powder
1 tsp. black pepper
salt to taste

Instructions:
Cook lentils in water with bay leaf for 45 minutes, making sure that the lentil stay whole. When cooked, add the rest of the ingredients and stir well. Simmer for another 15 minutes and then serve hot.
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MUJADRA is a comfort food at our house: http://allrecipes.com/Recipe/Mujaddara-Arabic-Lentil-Rice/Detail.aspx

It's a middle-eastern dish and we serve it with a salad and side of yogurt sauce (fat-free, plain yogurt thinned with a few drops of water and add crushed mint and optionally crushed garlic).

bump

Feta Cranberry Lentil Salad

http://www.tasteofhome.com/Recipes/Feta-Cranberry-Lentil-Salad


Ingredients
1 cup dried lentils, rinsed
2 cups water
2 bay leaves
1/2 cup dried cranberries
1/2 cup coarsely chopped walnuts, toasted
1/2 cup crumbled feta cheese
1 tablespoon minced fresh parsley
3 tablespoons vegetable oil
2 teaspoons lemon juice
1 teaspoon honey
1-1/2 teaspoons salt
1/2 teaspoon coarsely ground pepper

Directions
In a small saucepan, combine the lentils, water and bay leaves; bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until lentils are tender. Drain and discard bay leaves. Rinse lentils in cold water.

In a large bowl, combine the lentils, cranberries, walnuts, feta cheese and parsley. In a small bowl, whisk the oil, lemon juice, honey, salt and pepper. Pour over lentil mixture; toss to coat. Refrigerate until serving. Yield: 4 servings.

this sounds amazing! cant wait to try it