Monday, April 25, 2011

Recipe for Tarka Dal (Indian Yellow Split Peas)

Made 6 generous servings, each approximately 120 calories, 7.3 grams fat, 11 grams carbs, 4 grams fiber, 3.5 grams protein, 3 WW Points+

½ pound dried yellow split peas
3 ¾ cups plus 3 ½ ounces water
3 TBSP canola oil
2 TBSP ground cumin
Pinch of red pepper flakes (more if you like it spicy)
¾ inch of fresh ginger, peeled and cut into thin strips
3 cloves garlic, peeled
3 medium tomatoes, chopped
¾ tsp ground turmeric
¾ tsp garam masala
1 ½ tsp ground coriander
Salt and pepper
Chopped fresh cilantro for serving
Whole wheat naan for serving (optional)

Bring 3 ¾ cups of the water to a boil and add the peas.  Turn heat to low, cover and simmer for 35 minutes or until peas are tender.  Skim off any foam during simmering time.

Remove pan from heat and mash peas with a wire whisk to break them down and set aside to cool and thicken.

Heat the oil in a pan over medium heat.  Add ground cumin, onions, and ginger and cook for 12-15 minutes until softened and browning.

While the onions cook, puree the garlic and tomatoes in a food processor.  When onions are browned, add the tomato/garlic mixture, red pepper flakes, turmeric, garam masala, coriander, and remaining water to the pan.  Simmer over medium for 15 to 20 minutes or until cooked down to a paste.

Add peas, taste for salt, pepper, and heat and adjust seasoning as needed.  Bring to a boil.  Remove from heat and serve with chopped cilantro and naan (optional).

Original Recipe