Legums are important source of vitamin B that is missing mostly in western diet. Vitamin B5 deficiency is common is American’s Diet. One of the best food sources of vitamin B is LEGUMS. Legums such as Peas, Beens , DhaL,…
We need to learn how to add legums to our healthy diet. When our diet includes legums , there is more possibility that body will absorb the required vitamins. The question is how we can add legums to our daily diet! Actaully, we need to learn cooking recipe to include legums in our daily meals.
One of the famous legumes in indian cooking dishes is DHAL. Here is the recipe how to cook Dhal:
2tbs Ghee ( butter), 1 large onion( chopped finely), 1 garlic clove ( crushed), 1tbs grated fresh ginger root, 1tsp cummins seeds( ground), 2 tsp coriander seeds( ground), 1/2 dried red chile, 1 inch piece of cinnamon stick, 1 tsp salt, 1/2 tsp ground turmeric, 1 cup split yellow peas( Dhal) soaked in cold water for one hour and drained, 2 cups chopped tomatoes, 1 cup of water, 2tsp garam masala.
1- heat the Ghee or vegetable oil in a large pan, ass the chopped onion, garlic, ginger, and saute for 3-4 minutes until the onion has softened slightly.
2-Add cumin, coriander, , chile, cinnamon, salt, and turmeric, then stir in the split peas until well mixed.
3-add tomatoes, with their juice
4-Add the water and bring to boil. Reduce the heat to to very low and simmer the split peas, uncovered, stirring occasionally,, for about 40 minutes until most of the liquid has been absorbed and the split peas are tender. Skim the surface occasionally with a slotted spoon to remove any scum.
5- Gradually, stir in garam masala, tasting after each addition, until it is your taste, serve hot.