Stewed Split Dal

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