Wednesday, February 06, 2008

Recipe for Lemony Lentil Vegetable Stew

I meant to post this the other day. Sorry - forgot to take photos.

Veggies I used:

- Small head of cauliflower (broken into small-medium sized florets)
- One medium sized carrot (quartered, and then diced)
- 1/2 cup frozen peas
- 1 small potato
- 1 medium chayote (I live near Chinatown, so it was easy to pick this up - delicious veggie!) - peeled and chopped into small pieces.


- 1/2 cup of moong lentils

Other stuff:

- 1/2 tsp turmeric powder
- 1 tsp of mustard seeds
- 2 heaping tsp of sambar powder (available at any indian grocery store).
- 1 tsp of chana dhal (optional)
- 1 TB of diced ginger
- 1 small green chili, chopped
- Juice of one lemon
- 1 tsp of salt

First, I dry roasted the lentils by putting them on a warm pan for a few minutes, and kept stirring constantly. You'll know they're done when they get slightly darker, and emit a slightly smokey smell. You wash them afterward.

Then, I put 1/2 the veggies into a pot (that fits into my pressure cooker), put the lentils in, and then layered the rest of the veggies on top. I added enough water to fill out about 1/2 to 3/4 of the pot. I added the turmeric, sambar powder, and salt.

I pressure cooked (after the steam comes out of the cooker) for about five minutes. Opened the cooker after 20 minutes. then, I sauteed the ginger, mustard seeds, green chili, and chana dhal in a bit of margerine (1 tsp), and added to the stew. I squeezed the lemon juice in at the end, and topped off with some freshly chopped corriander.

Super healthy, and very low fat. You can have this with steamed rice.


Healthy Mummy said...

Thanks so much for posting this Sonya. I going to try it out over the weekend.

ALLA (green girl) said...

that sounds really good, I will have to try it!
why do you roast the lentils? I've never heard of that, just curious... :)

Sonya said...

Green Girl - you roast the lentils because it creates a certain "flavour" when they're steamed.

Veg*Triathlete said...

Mmm! This sounds delicious - I'm excited to try roasting the lentils, which I've never done. I've recently started toasting my quinoa, too, which has a similar effect, I imagine.

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Veg*Triathlete said...

Hey Sonya, I hope you're doing well :-)

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