OUR INTENTION : TO SHOW THE FOOD COOKED IN ITS MOST SIMPLE FORM, HIGHLIGHTING THE NUTRITIONAL BENEFITS ON MIND & BODY. WE INTEND TO FOCUS PREDOMINATELY ON INGREDIENTS THAT ARE SUSTAINABLE AND DO NOT HAVE A NEGATIVE ENVIRONMENTAL OR HUMAN IMPACT AS A RESULT OF THEIR PRODUCTION.
WE WILL LIST THE INGREDIENTS REQUIRED DETAILING SOME OF THE NUTRIENTS, VITAMINS & MINERALS PRESENT IN SELECTED INGREDIENTS SO YOU MAY ASSESS THE BENEFITS OF CONSUMPTION. PLEASE ACCEPT THAT WE MAY OF MISSED SOME OF THE NUTRITIONAL BENEFITS BUT THE PURPOSE OF THIS IS TO PROVIDE YOU WITH A SNAPSHOT AS AN INTRODUCTION TO SOME BENEFITS THAT MAY BE OF INTEREST.
FOR EACH RECIPE WE WILL LIST ANY ADDITIONAL SPECIAL UTENSILS APART FROM THE ORDINARY YOU MAY NEED.
There will always be a variation in recipes depending on who’s the cook. These recipes present my translation of them.
Black Dhal : Basic Lentil Curry
This is a punjabi staple that is cooked by most families of North Indian origin. It is also a dish which is offered in our Gudwaras, place of worship for Sikhs and during most festival or celebratory gatherings. It is a regular feature in mine and my families home when there is to be a gathering.
With just a little preparation it is easy and absolutely delicious to be eaten with rice or chapatis.
INGREDIENTS | NUTRIENTS | VITAMINS | MINERALS
Black gram/Urad Dhal – 1/2 a cup | NUTRIENTS :- Protein & Fibre, low in fat & sugars. VITAMINS :- B-6. MINERALS :- Iron, Magnesium, Calcium, Potassium.
Raw kidney beans – 1/4 of a cup | NUTRIENTS :- Protein & Fibre, low in fat & sugars. VITAMINS :- C, B-6. MINERALS :- Iron, Magnesium, Calcium.
Thumb size of Ginger peeled and left whole. | NUTRIENTS :- Low in fat & sugars. VITAMINS :- B-6, A, C. MINERALS :- Iron, Magnesium, Potassium. .
2 cloves of Garlic | NUTRIENTS :- No fat & sugars. VITAMINS :- C, B6. MINERALS :- Manganese, calcium, iron, potassium, selenium, copper.
2 Green Chillies | NUTRIENTS :- Low in fat & sugars. VITAMINS :- A. C.
1 Large Onion.
1-1.5 tsp of Garam Masala | NUTRIENTS :- No fat & sugars. VITAMINS :- A, C. MINERALS :- Calcium, Iron.
Garam Masala is a mixture of spices including cloves, cinnamon, cardamom, black pepper, cumin, coriander – this may vary. Many households make their own but this spice mixture is easily sourced.
1/2 tsp of Chilli Powder – this will be determined by how hot you want it. | VITAMINS :- A, B-6. MINERALS :- Iron, Calcium, Magnesium. Potassium.
2 fresh tomatoes or a 3/4 Tinned tomatoes or a good glug of Passata.
Coriander Leaves to finish | NUTRIENTS :- Very low in fat & Sugars. VITAMINS :- A, C, K. MINERALS :- Iron, Calcium. Potassium,
Salt to taste.
Soak a small 3/4 cup of urid dhal with 1/4 cup of raw kidney beans overnight in warm water, so that the water covers the Lentils & Beans.
In the morning pour the contents of the entire bowl in a pressure cooker, preferably, if you don’t have a pressure cooker just use a tall saucepan.
Place the ginger, garlic, chillies and salt in with the Lentils and beans, pour over some warm water from the kettle & cook on a medium heat. Cook until some of the water has evaporated and the Lentils and Beans are soft.
In a frying pan, cut 1 large onions in rough chucks and fry in a little sunflower oil.
Once softened add the garam masala and the chilli powder and fry off until the spices are cooked through.
The colour of the onions will change dramatically to a dark brown, this is what your looking for.
Place on a low heat before adding the tomotoes, fresh, tinned or passata, your choice.
Cook down and add salt to your taste, at least 1 tsp.
Add to the Pre- cooked Lentils and Beans and mix well.
You should have a thick gravy.
Finish with coriander.
THE WEEK AHEAD
This dish can be cooled and placed in the fridge, it will last for a good week, to be re-heated as and when needed. You may need to add a tiny bit of warm water when re-heating just to loosen the gravy.
Eat with a nan, chapati or rice. I have been known just to eat alone when feeling lazy or very hungry.