Healthful Indian Flavors with Alamelu | Program | #208

toor dal

🥗Healthier: moong dal

💰Cheaper: split peas

Moong dal is lighter and cooks faster.

sambar powder

🥗Healthier: homemade spice blend

💰Cheaper: curry powder

Homemade blends can be healthier and more flavorful.

bell peppers

🥗Healthier: zucchini

💰Cheaper: carrots

Zucchini is lower in calories, while carrots are often less expensive.

radishes

🥗Healthier: turnips

💰Cheaper: daikon

Turnips are nutritious alternatives, while daikon is often cheaper.

Boil 2 cups of water in a pot.

Add 1/4 cup red lentils and 1/4 teaspoon turmeric to the boiling water.

Stir and cook until the lentils are soft, adding more water if necessary.

Slice the ends off the red radish and cut into thin slices to yield 1/4 cup.

Heat a pan and add 2 tablespoons of oil.

When the oil is hot, add 1/4 teaspoon asafoetida, 1/2 teaspoon fenugreek seeds, 1/2 teaspoon mustard seeds, and 1/2 teaspoon urad dal; sauté until the mustard seeds pop.

Add 1/4 cup chopped onion and sauté until translucent.

Add 1/4 cup coarsely chopped tomatoes, 1/4 cup tomato sauce, and more turmeric; cook until tomatoes soften.

Add the sliced radishes and stir.

Pour in the cooked lentils and mix well.

Add 2 teaspoons sambar powder and 1 cup of water; adjust the consistency as desired.

Add the coarsely cut green bell pepper and cook until tender.

Garnish with chopped cilantro before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary