Worried about not feeling full after a full-veg meal? Try this moong bean daal, a hearty dish packed full of fibre and protein. Great for digestion, daal is usually served with homemade flatbreads or naan, and basmati rice.

Ingredients (Serves 2)

130g of yellow moong daal, well rinsed 

Four to five measures of warm water

1 teaspoon fine Himalayan rock salt

1 small green chilli sliced in half lengthways

I teaspoon ground turmeric

A good squeeze of lemon juice

A good pinch of asafoetida (optional)

2 medium tomatoes, chopped

1 small onion, chopped

1cm piece of fresh ginger, grated

Five or six curry leaves (ideally fresh, but dried will do)

1 fat garlic clove, thinly sliced

I heaped teaspoon cumin seeds

1/2 teaspoon black mustard seeds

I tablespoon rapeseed oil

A good handful of fresh chopped coriander leaves

Ghee (clarified butter)


Optional additional ingredients according to preference:

A large handful of baby spinach leaves, or a sliced carrot/courgette.

Method

  1. Wash the lentils a couple of times and soak for an hour or two. Once soaked, drain away the water and add fresh water (quantity as above). 
  2. Mix the first 11 ingredients together and slowly bring to the boil. Once the mixture is boiling, turn the heat to medium, so that the daal is on a slow boil the whole time. It will start to froth a bit and you can skim the froth off with a wooden spoon as it builds up.
  3. Add any vegetables half way through the cooking.
  4. Let the daal cook until it has become quite soft and a bit mushy. This should take around half an hour.
  5. Once it is cooked, heat the oil in a small frying pan and add the mustard seeds. When they begin to make a popping sound, add the cumin seeds.
  6. Add the garlic and let it slightly colour.
  7. Now carefully add this to the daal and mix it well in. It may splutter a bit.  Allow to cook for another ten minutes before turning the heat off.
  8. Add a tablespoon of homemade or good quality bought organic ghee (clarified butter) and throw the coriander on top. Serve in deep bowls. 


Recipe courtesy of Sonja Shah-Williams