HEALTHY DISH

It’s eas­ier than you might think to make this fra­grant stew, es­pe­cially with the help of an In­stant Pot

Better Nutrition - - CONTENTS - BY JONNY BOW­DEN, PHD, CNS, AND JEAN­NETTE BESSINGER, CHHC

Spicy In­dian Dal This hearty vegetable stew is per­fect for chilly au­tumn nights.

Dal ( also known as dahl) is an In­dian term for a thick soup- like stew made from diff er­ent va­ri­eties of legumes ( usu­ally lentils), onions, and a va­ri­ety of pun­gent spices. It’s a sta­ple in Ayurvedic cook­ing, a supremely nour­ish­ing dish, and quite easy to di­gest. Chef Jean­nette’s ver­sion is a spice- rack come to life, fea­tur­ing cumin, co­rian­der, gar­lic, ginger, and turmeric, all su­per­stars in the spice king­dom.

Moong dal is made of split mung beans. They tend to turn mushy in a soup, mak­ing them a per­fect choice for the con­sis­tency of a thick dal, and they cook more quickly than brown or green lentils. Chef’s ver­sion is about half vegetable/ half moong, mak­ing it lower carb than most op­tions. We also opted to skip the tra­di­tional bas­mati rice for the same rea­son. The in­gre­di­ent list is a bit long, but more than half of them are herbs and spices, so the dish comes to­gether pretty eas­ily.

I know the Pa­leo folks don’t much care for beans or legumes be­cause of the lectins ( pro­teins in grains, beans, and legumes that can cause prob­lems for some peo­ple), but in my ex­pe­ri­ence, only about 10 per­cent of the gen­eral pop­u­la­tion is “lectin- sen­si­tive.” For ev­ery­one else, legumes are among the health­i­est foods on the planet.— Dr. Jonny

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