Dal

anuary 30, 2009
RECIPES FOR HEALTH; Lentil Dal

By MARTHA ROSE SHULMAN
In India dal refers to a number of lentil-shaped legumes. They are served with rice and curries, and are usually soupy, unlike this thick rendition, which resembles refried beans in consistency. If you prefer a soupier dish, double the amount of liquid.

1/2 pound brown lentils (about 1 1/8 cups), washed and picked over

1 small onion, cut in half

2 garlic cloves, cut in half

1 bay leaf

4 cups water (more if necessary)

2 tablespoons canola or peanut oil

1 teaspoon cumin seeds, lightly toasted and ground

1/2 teaspoon chili powder

1/2 teaspoon turmeric

1 to 2 teaspoons curry powder, to taste

Salt, preferably kosher salt, to taste

1/2 cup plain low-fat yogurt

Chopped cilantro for garnish

1. Combine the lentils, onion, garlic, bay leaf, and water in a medium soup pot or heavy saucepan. Bring to a boil, reduce the heat, cover and simmer 30 minutes. Add salt to taste (under-salt slightly because you will be reducing the liquid), and continue to simmer for another 15 minutes, until the lentils are falling apart tender and fragrant. Remove the onion and garlic and discard.

2. Heat the oil in a large, heavy nonstick skillet over medium-high heat. Add the spices and stir as they sizzle for about 30 seconds, until very fragrant. Add the beans with their liquid and cook, stirring and mashing with the back of a wooden spoon, until the mixture thickens, like refried beans. Add salt to taste, once the mixture has reduced to the desired consistency. Spoon onto plates and top each serving with a generous spoonful of yogurt and a sprinkling of chopped cilantro.

Variation: Curried Lentil Soup

Use 5 cups water. Increase the salt in Step 1, as you will not be reducing the liquid. Reduce the oil in Step 2 to 1 tablespoon, and sauté the spices after the lentils have simmered for 30 minutes. Let them sizzle for 30 seconds, and remove from the heat. Add them to the lentils along with the salt, and simmer 15 minutes. Puree the soup coarsely with an immersion blender, taste and adjust seasonings. Serve garnished with a dollop of yogurt and a sprinkling of cilantro.

Yield: Serves 4 to 6

Advance preparation: This will keep for 2 to 3 days in the refrigerator, but you will need to thin it out with water when you reheat.


Recipe: Warm Lentil Salad With Goat Cheese

The French green Le Puy lentils are smaller and firmer than brown lentils, but have the same type of earthy flavor. They lend themselves to dishes where you want the lentils to stay intact like salads and sides. ''Beluga lentils'' will also work for this salad.

1 pound green or beluga lentils (about 2 1/4 cups), washed and picked over

1 medium onion, cut in half and peeled

2 large garlic cloves, crushed

1 bay leaf

Salt, preferably kosher salt to taste

1/4 cup minced flat-leaf parsley, or a mixture of parsley and chives

4 ounces fresh goat cheese, cut in rounds

For the dressing:

1/4 cup sherry vinegar or red wine vinegar

1 garlic clove, minced

2 teaspoons Dijon mustard

1/4 cup extra virgin olive oil

1/2 cup cooking liquid from the lentils

Salt, preferably kosher salt, and freshly ground pepper to taste

1. Place the lentils in a large saucepan or soup pot with the halved onion, the garlic cloves, and the bay leaf. Add enough water to cover by 1 1/2 inches. Bring to a simmer, add 1 teaspoon salt, cover and simmer 30 minutes, or until the lentils are tender all the way through but intact. Set a strainer over a bowl and drain the lentils. Remove the onion halves, bay leaf, and garlic and discard. Return the liquid to the pot and bring to a boil. Reduce to 1/2 cup.

2. Preheat the oven to 350XF. Whisk together the vinegar, garlic, Dijon mustard, olive oil, and cooking liquid from the lentils. Season to taste with salt and pepper. Stir in the parsley (or parsley and chives). Place in a baking dish and top with the rounds of goat cheese. Heat through for 15 minutes, until the goat cheese has softened, and serve.

Yield: Serves 4 to 6 as a main dish salad, 8 as a side