Friday, June 15, 2007

Dal Bhaji

1 cup moong dal or red lentils
3 cups water
1 cup each of each of these vegetables, finely diced: green beans, carrots, zucchini, cabbage
1/2 cup frozen green peas
1 large onion chopped finely
1 teaspoon ginger, minced
1 teaspoon minced garlic
1 bell pepper, finely chopped
2-3 teaspoons pav bhaji masala (spice mix available at Indian markets) (use less for less spicy bhaji)
1/2 teaspoon red chili powder or cayenne, or to taste
1/4 teaspoon turmeric powder
3 roma tomatoes, finely chopped
salt to taste
1/2 teaspoon lemon juice

Put the dal and water in a pot and bring to a boil. Reduce the heat to low and simmer until the dal is softened, about 15 minutes. Add more water if necessary to prevent it from drying out.

Cook the green beans, carrots, zucchini, and cabbage in water until soft. (I did this in the pressure cooker, with 1/2 cup of water at high pressure for 5 minutes.) When they're soft, add the peas and mash the vegetables well, in the liquid. Stir in the cooked dal.

Heat a good non-stick wok or large pot. Add the onions and cook, adding a little water as necessary, until they begin to brown, about 4 minutes. Add the ginger, garlic, and bell peppers and cook for another 2 minutes.

Stir in the pav bhaji masala, red chili powder, turmeric, and salt. Add the tomatoes, and cook until they start to break down, about 5 minutes. Add the mashed vegetables and salt to taste. Cook on low for about 20 minutes. Add lemon juice and serve on toasted buns, with pita bread, or as a dip.

Makes about 6 servings, each containing 169 Calories (kcal); 1g Total Fat; (4% calories from fat); 12g Protein; 31g Carbohydrate; 0mg Cholesterol; 39mg Sodium; 14g Fiber.

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