Swiss Chard Dal: A Nutrient Powerhouse For Heart, Skin, And Vision Health | NutritionistDeepa.com

red lentils

🥗Healthier: green lentils

💰Cheaper: split peas

Green lentils maintain texture and are often more affordable.

coconut milk

🥗Healthier: almond milk

💰Cheaper: regular milk

Almond milk reduces calories while adding a nutty flavor.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil offers healthier fats, while canola is budget-friendly.

green chili

🥗Healthier: bell pepper

💰Cheaper: jalapeño

Bell pepper provides sweetness without heat, while jalapeño adds spice.

Chop 3 cups of rainbow Swiss chard from the community garden.

Prepare approximately 3/4 cup of shallots and 1/2 cup of tomato.

Crush garlic and let it sit for 10 minutes to release compounds.

Add roasted cumin seed powder and roasted coriander powder to the mix.

Use cooked pigeon peas or mang dal or pink lentils as the base.

Add 1 tablespoon of chickpea flour, turmeric, Kashmiri chili, and cayenne for spice.

Add mustard seeds and turn off the heat to prevent burning.

Add crushed garlic to the pan and cook briefly.

Add shallots and tomatoes, cooking until soft.

Mix in turmeric, cumin, and coriander powder, roasting briefly.

Add a dash of vegetable broth made from rinsing cayenne pepper water.

Add chopped Swiss chard to the pan and cover to wilt.

Prepare the dal by adding hot water to cooked dal and mixing it with the Swiss chard mixture.

Adjust consistency of the dal by adding more water if desired.

Cover and let cook for another 7-10 minutes, optionally steaming lightly.

Finish with lime or lemon juice before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary