Brown lentil dal with green beans
The world of dals is infinite, and this is another one of my favourite. It combines earthy brown lentils and green beans that bring freshness and color to the dish. It is just the lean, protein- and fiber-rich meal you need to recover from a good workout! I suggest you serve it with basmati rice, with perhaps a more fatty curry to reach the perfect macro profile.
Recipe inspired from Vegan Richa's Indian Kitchen Cookbook.
Ingredients
- 2 tsp oil (9g)
- 200g brown or green lentils, washed
- 250g green beans, fresh or frozen and cut into small chunks
- 115g brown onion
- 12g crushed garlic
- 1 tsp cumin seeds
- 1 tsp garlic powder
- 1/8 tsp asafetida
- 1/4 tsp cayenne pepper
- 1 tsp garam masala
- 1 tsp salt
- 1 tsp sesame seeds (5g)
Instructions
- Boil the lentils in a saucepan until done, partially drain them (retain some cooking liquid with the lentils) and reserve.
- If you start with raw green beans, boil them in a saucepan for a few minutes to tenderize them, drain and reserve (if you start with frozen green beans, you can skip this step as they are already kind of soft).
- Heat up oil in a pan, and fry onion, cumin seeds and asafetida together until the onion is nearly done (if it starts to burn, cover with a lid and turn down heat)
- Add crushed garlic and continue cooking for a minute or two.
- Add all other spices + salt, and mix.
- Add chopped green beans, mix, turn down heat, cover with a lid and let the green beans cook for a few minutes.
- Add the cooked lentils with a bit of the cooking liquid, mix, cover with a lid, and let the flavours infuse for ~ 10 min or so.
- Turn off heat, and sprinkle with sesame seeds.
- Serve hot over any kind of rice dish!