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Prep Time: 25 minutes
Cooking Time: 30 minutes
Yield: 6 servings
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Related recipes: Beans and
Grains, Chile Peppers, Coconut, Corn-Free, Dairy-Free, Delicious
Living Magazine, Egg-Free, Fall, Fruit, Garlic, Herbs, Indian, Main Dishes, Onions, Pumpkin, Soy-Free, Spinach, Tomatoes, Wheat-Free, Winter Squash
Pumpkin and black-eyed peas are widely used in South Indian
cooking. We’ve combined them here in a spicy dhal stew. For a traditional Indian meal,
serve the dhal warm or at room temperature over basmati rice. Accompany with chapati or
papadam (Indian flat breads).
Ingredients
1 medium yellow onion, quartered
1/4 cup (25g) grated coconut
3 cloves garlic, sliced
2 serrano or Thai chile peppers, seeded and diced
1 Tbsp (7g) fresh ginger root, minced
2 tsp (10mL) garam masala
1 tsp (2g) ground cumin
1/2 tsp (1g) cinnamon
1 tsp (6g) salt (sea salt if on a corn-free diet*)
1/4 tsp (1g) turmeric
1/4 tsp (0.5g) ground coriander
2 cups (240mL) light chicken or vegetable stock or water*
1 Tbsp (15mL) canola oil
2 cups (400g) tomatoes, diced
4 cups (230g) fresh pumpkin (1 small pie pumpkin), peeled and
diced
2 cups (360g) cooked black-eyed peas
2 cups (70g) kale or spinach, chopped
3 Tbsp (5g) mint, minced
Directions
Combine onion, coconut, garlic, chile peppers, ginger root, garam
masala, cumin, cinnamon, salt, turmeric, coriander and 3 Tbsp (45mL) stock in a blender. Puree
mixture to a paste, scraping down the sides of the blender beaker as necessary.
Heat oil in a large saucepan, then add the spice paste and cook,
stirring often, for 10 minutes. Add remaining stock, tomatoes and pumpkin. Cook over medium
heat, stirring often, until squash is just tender, about 20 minutes.
Mix in black-eyed peas and kale. Continue to cook, stirring often,
until kale is tender, about 10 more minutes. Remove from heat. Taste and adjust seasonings;
stir in the mint just before serving.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn. If you are
allergic to soy, be sure the broth you choose is soy-free, as broths frequently contain
hydrolized vegetable protein from soy.
Copyright © 2004 Healthnotes, Inc. All rights reserved.
www.healthnotes.com
Learn more about Healthnotes, the company.
Learn more about the authors of
Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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