Second Spin, Country 123: Nepal [International Food]

lentils

🥗Healthier: split peas

💰Cheaper: dried beans

Split peas are often more affordable and cook faster.

ghee

🥗Healthier: olive oil

💰Cheaper: butter

Olive oil provides a healthier fat option.

mustard oil

🥗Healthier: sunflower oil

💰Cheaper: canola oil

Sunflower oil is a neutral alternative.

vegetable curry

🥗Healthier: stir-fried vegetables

💰Cheaper: frozen vegetables

Frozen vegetables are often less expensive and convenient.

Rub turmeric, black pepper, and salt onto chicken breasts and marinate in the refrigerator for 30 minutes.

In a small skillet over medium heat, dry roast mustard seeds until fragrant, then remove.

Repeat with fenugreek seeds, being careful not to burn them; grind into a coarse powder.

Heat vegetable oil in a wok or large saucepan over medium-high heat; add garlic, ginger, ground spices, cumin, chiles, and bay leaves, stir-frying for 20 seconds.

Add onion and sauté for about 6 minutes until slightly translucent.

Add marinated chicken and stir-fry for 4 minutes.

Add tomatoes and chicken stock, bring to a boil, then reduce heat and simmer for 35 minutes.

In a medium pot, heat oil on medium until hot; add curry leaves and mustard seeds, cooking for about 30 seconds until they pop.

Add garlic, ginger, onion, and carrots, cooking for 3-4 minutes until softened.

Add garam masala, cumin, and turmeric, cooking for about 30 seconds until fragrant.

Add lentils, stirring to coat with spices, then add vegetable broth and 2 cups of water; bring to a boil, cover, and simmer for 20-25 minutes until lentils are cooked through and thickened.

Plate servings of rice, scoop on servings of dal bhat, dress with lime juice, and top with sliced red chili pepper and chopped cilantro.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary