TIME-SAVING TIP: To further reduce cooking time (to 15 to 20 minutes), soak rinsed split peas in an equal volume of water for a few hours before beginning.
11/2 cups red lentils or yellow split peas
4 or 5 cups hot water
≈
1 onion, chopped (about 1 cup)
1 fresh green chile, minced
3 tablespoons vegetable oil or ghee (clarified butter)
2 sweet potatoes, peeled and diced (about 4 cups)
1 tablespoon mild curry powder
1 teaspoon ground cumin
2 tablespoons grated fresh ginger root 2 cups water
1/2 head cauliflower (about 4 cups florets)
2 green or red bell peppers, chopped (about 2 cups)
10 ounces fresh spinach
2–3 tablespoons fresh lemon juice
salt to taste
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, sauté the onion and chile in the oil for several minutes. Add the sweet potatoes, curry powder, cumin, and ginger and continue to sauté 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 purée 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.
PER 8-OZ SERVING: 162 CALORIES, 8.1 G PROTEIN, 4.2 G FAT, 25.2 G CARBOHYDRATE, 401 MG SODIUM, 0 MG CHOLESTEROL.
TOTAL TIME
40 minutes
SERVINGS
4 to 6
MENU
Serve with Coconut Basmati Rice (see page 155) or another simple grain.
Dahl is the Indian word for any dried legume—lentils, beans, or peas. Yellow split peas or red lentils provide a rich golden base for this appealing mild curry.