Zutaten für Coco Banana's Dhal
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Zubereitung von Coco Banana's Dhal
- Rinse 1 cup of your chosen legume (split peas, lentils, mung beans, or chickpeas) under cold water. Place in a pot, cover with 3 cups of water, and bring to a boil. Reduce heat to low, cover, and simmer until the legumes are very soft and mushy, about 45-60 minutes, adding more water if needed.
- While the legumes simmer, prepare the spice blend. Heat 2 tablespoons of coconut oil in a large pan over medium heat. Add 1 teaspoon mustard seeds and cook until they pop (about 30 seconds).
- Add 1 medium chopped onion, 2 cloves minced garlic, and 1 inch grated ginger to the pan. Sauté until softened, about 5 minutes.
- Stir in 1 teaspoon each of cumin, coriander, turmeric, and chili powder (adjust to your spice preference). Cook for 1 minute more, until fragrant.
- Add 1/2 teaspoon asafoetida (hing), 1/4 teaspoon fenugreek, and a pinch of cayenne pepper (optional). Cook for another 30 seconds.
- If using, add 1/2 cup chopped sweet potato or other vegetables at this point. Cook until slightly softened, about 5 minutes.
- Add the cooked legumes to the spice mixture. Stir well to combine. Simmer for 15 minutes to allow the flavors to meld.
- Stir in the juice of 1 lime or lemon, and 1 ripe mashed banana for sweetness and creaminess.
- Taste and adjust seasonings as needed. Serve hot over 1 cup cooked brown rice per serving.
Nutrition Information (Approximate per serving)
Sodium
0 g
Sugar
21g
Fat
2g
Carbs
11g
