Good Housekeeping (UK)

Rick Stein’s Black Dal

-  Recipe taken from Rick Stein’s In­dia (BBC Books) by Rick Stein.

‘Dal was the first veg­e­tar­ian dish that made me re­alise I could live with­out meat. It’s not just the flavour of the dal it­self, but also the in­ter­est­ing mix of spices and the es­sen­tial fin­ish of shred­ded gin­ger and chopped co­rian­der with a lick of ghee – though I’m per­fectly happy to use but­ter at home in­stead.’

Hands-on time 20min, plus overnight soak­ing. Cook­ing time 2¼hr. Serves 6 350g (12oz) whole urid (black) dal/urid beans 2tsp mild chilli pow­der 50ml (2fl oz) mus­tard oil or veg­etable oil 3 In­dian bay leaves, op­tional – do not sub­sti­tute with reg­u­lar bay 6.5cm (2½in) piece cin­na­mon stick 1 red onion, chopped 300g (11oz) toma­toes, roughly chopped 1½tsp cumin seeds, toasted and ground 1½tsp ground turmeric 1½tsp ground co­rian­der 1½tsp garam masala ¼tsp asafoetida, op­tional 25g (1oz) ghee or but­ter 4cm (1½in) piece fresh root gin­ger, peeled and finely shred­ded Hand­ful fresh co­rian­der, roughly chopped

1 Wash the dal in plenty of cold wa­ter, then cover with fresh wa­ter by 4cm (1½in) and leave to soak overnight.

2 The next day, put the dal and their soak­ing wa­ter into a large pan with the chilli pow­der and 2tsp mus­tard/ veg­etable oil. Bring to a sim­mer, cover the pan with a lid and cook over a low heat for 1½-2hr, top­ping up with a lit­tle wa­ter when needed, un­til the dal are com­pletely ten­der.

3 Mean­while, heat re­main­ing oil in a fry­ing pan over medium heat, add bay leaves, if us­ing, and cin­na­mon stick and fry for 1min un­til fra­grant, then add onion and fry for 10min un­til golden. Stir in toma­toes, spices and 2tsp salt, and sim­mer for 10min un­til re­duced slightly.

4 Add to­mato mix­ture to the cooked dal and sim­mer for 15min. Stir in the ghee/but­ter, gar­nish with the shred­ded gin­ger and chopped co­rian­der and serve with In­dian breads or rice. PER SERV­ING 331cals, 13g protein, 11g fat (3g sat­u­rates), 40g carbs (4g to­tal sug­ars), 10g fi­bre

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