Stewed Split Dal
This recipe is part of an assortment of dishes that make up a meal platter and is traditional to the Kenyan Indian community. The dal stew is heavily spiced to give a tantalizing taste. It is served as a family dish during lunch or dinner as a side dish.
Ingredients
1 cup (176 g) yellow split dal, raw
3 tomatoes, red, raw diced (246 g)
2 tsp. (12 g) salt, iodized
¾ tsp. (2 g) turmeric powder
¼ tsp. (1 g) red chilli powder
½ tbsp. (17 g) tomato paste, salted
2 tbsp. (22 g) cooking oil
1 tsp. (3 g) fenugreek seeds, raw
1 tsp. (4 g) mustard seeds, raw
1 tsp. (2 g) cumin seeds, raw
1 bunch (3 g) curry leaves
1 lemon, fresh (3 g)
1 ½ tbsp. (22 g) sugar, white
8 ½ cups (1835 g) water
Preparation 1 hour | Cooking 1 hour | Serves 4
• Soak the dal for 50 minutes and wash.
• Put the soaked dal into a cooking pot. Add 4 ½ cups of water and 2 teaspoons of salt. Cook for 40 minutes while stirring at intervals.
• Meanwhile, weigh and mix tomatoes, turmeric, red chilli powder, tomato paste and fenugreek seeds.
• Put cooking oil, mustard seeds and cumin seeds into a pot and cook for 1 minute.
• Add the mixed ingredients cook for 2 minutes.
• Add 4 cups of water and curry leaves then stir.
• Boil for 5 minutes.
• Add juice of lemon and sugar then stir.
• Meanwhile grind the boiled dal (sieve it if neces- sary)
• Add the ground dal into the pot and stir.
• Cover to cook for 12 minutes.
• Remove from heat and serve
Nutrition data per 100g of recipe:
Energy 291 kJ/ 69 kcal │| Fat 1.9 g │| Carbohydrates 8.1 g │| Protein 3.7 g |│ Fibre 2.7 g │
Vitamin A 9 mcg |│ Iron 1.2 mg │| Zinc 0.42 mg
Kenyan Food Recipes download pdf
