Curried Vegetables With Dahi
|Red lentils/Yellow split peas||1 1⁄2 Cup (24 tbs)|
|Hot water||5 Cup (80 tbs)|
|Onion||1 , chopped for about 1 cup|
|Green chili||1 , minced|
|Vegetable oil/Ghee (clarified butter)||3 Tablespoon|
|Sweet potatoes||2 , peeled and diced for about 4 cups|
|Mild curry powder||1 Tablespoon|
|Ground cumin||1 Teaspoon|
|Grated fresh ginger root||2 Tablespoon|
|Water||2 Cup (32 tbs)|
|Cauliflower heads||1⁄2 (About 4 Cups Florets)|
|Bell peppers||2 , chopped for about 2 cups (Green Or Red)|
|Fresh spinach||10 Ounce|
|Fresh lemon juice||3 Tablespoon|
Rinse the lentils or split peas.
Lentils cook faster and absorb less water than split peas, so use 4 cups of water for lentils, 5 cups of water for split peas.
In a covered saucepan, bring the water and lentils or peas to a boil.
Reduce the heat, uncover, and simmer for about 30 minutes, until tender.
In a large soup pot, saute the onion and chile in the oil for several minutes.
Add the sweet potatoes, curry powder, cumin, and ginger and continue to saute for 2 to 3 minutes, stirring often.
Pour in the 2 cups of water.
Cut the cauliflower into florets and add to the pot.
Add the bell peppers, cover, and simmer for 10 minutes.
While the vegetables simmer, rinse, stem, and coarsely chop the spinach.
Pour the lentils or peas and their cooking liquid into a blender or food processor, and puree for 2 to 3 minutes to make a smooth dahl.
When the cauliflower is tender, stir in the spinach, the dahl, and the lemon juice.
Simmer just until the spinach has wilted.
Add salt to taste, and serve immediately.
Calories 491 Calories from Fat 110
% Daily Value*
Total Fat 12 g19.1%
Saturated Fat 1.7 g8.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 217.7 mg9.1%
Total Carbohydrates 74 g24.6%
Dietary Fiber 20 g80.2%
Sugars 8.8 g
Protein 24 g47.1%
Vitamin A 352.6% Vitamin C 162.2%
Calcium 17.3% Iron 39.3%
*Based on a 2000 Calorie diet