If you ask me I think Greens should have its own food group in the Food Pyramid.
Split Green Peas with Fenugreek Leaves also called Methi nu Dal or Methi Ki Dal or Dal Methi!
When I was little we lived on a farm, surrounded by miles of green leafy greens, seasonal veggies and dairy farms. We were lucky to drink fresh milk and eat lots of fresh veggies. But being a kid I was interested in sweets, candy and processed snacks. So whenever our parents took us into town I would be excited to buy all kinds of treats. Little did I know the food my mom served was so good for me.
One of the dishes was this simple rustic homestyle daal with fenugreek leaves. She made this dal with fresh fenugreek leaves and we ate it with hot of the pan thin chapatis ( Indian unleavened flatbread) and a spoonful of golden ghee that slowly melted on top. I would lick the ghee first and tear up my chapati into small pieces and drown the pieces in my bowl of dal. I then cheekily would ask my mom for more ghee to mellow the bitter leaves. A childhood memory I will cherish to my last breath.
Fenugreek is power house of nutrients. Its packed with a host of essential macro vitamins and minerals. One of the benefits of fenugreek is in improving the quantity of breastmilk in new moms. And has been used in India for generations and now you can find fenugreek supplements sold as a safe alternate substitute for stimulating milk production in nursing moms. This green is great even if you’re not nursing. You can find fresh fenugreek in Indian or Asian markets, some farmers market also stock them now. Dried and fenugreek seeds can be found on Amazon or other online retailers. The dried version is called Kasuri Methi and used in all kinds of curries specially that have a tomato base like butter chicken, makhni curry, lentils etc.
- NOTES
- Fenugreek leavers are slightly bitter, so if you’re not used to it start with one cup of leaves and increase as you get used to the taste.
- As the leaves cook the leaves mellow out quiet a bit. But I recommend starting with a little and build up as you acquire a liking
- A good starting point is to use fresh spinach+ a little dried fenugreek leaves instead of fresh fenugreek. Spinach is easier to find and makes a delicious and a very nutritious daal. I do this when fresh fenugreek is not available.
- Washed moong beans, green lentils, Yellow pigeon peas/Tur dal, red lentils/masoor daal also works well here. Cooking times may vary so check the package for instructions.
- I also get asked many times why I don’t add coconut milk or cream to my daal. Most Indian homes make dal everyday without any cream it’s a very restaurant thing with the exception of dal makhni which is a dish for special occasions.
Split Green Peas with Fenugreek
- 3-4 cups fresh fenugreek leaves, about one bunch, washed very well, trim the leaves and tender stems and chop them finely. (Or use 3-4 cups spinach + 1 teaspoon dried fenugreek leaves also called kasuri methi)
- 1 cup green or yellow split peas (washed moong beans, green lentils, toor dal, masoor daal also works well here, see notes for more find them in Indian grocery stores or online or loose bins in health food stores like Wholefoods (washed and soaked for 30 minutes in warm water)
- 3 cups water for cooking the peas
- 2 tbsps any neutral tasting oil
- 4-5 small cloves garlic minced, about a teaspoon
- 2 inch piece ginger grated or less if you don’t like strong ginger flavor
- 1 medium onion chopped
- 1/4 teaspoon asefodita (optional) but recommended
- 1 teaspoon cumin seeds
- 1/2 teaspoon ground cumin
- 1 tsp turmeric
- 3-4 plum tomatoes chopped
- 1 teaspoon dried kasuri methi (fenugreek leaves)
- 1-2 hot green chili (more or less depending on your heat tolerance)
- salt as needed
- In a large sauce pan add the split peas and water. Bring to a boil and let simmer 20-25 minutes until the peas are cooked. Take it off the heat from heat and set aside.
- Heat 2 tablespoons of oil in a large soup or sauce pan over medium heat. Add the cumin seeds, chopped onion and sauté for 3-5 minutes, or until soft and slightly browned. Next, add the garlic and ginger. Cook for another 2-3 minutes.
- Add the chopped fenugreek leavers, tomatoes, cumin, turmeric, green chili, salt and cook until the tomatoes are soft, stirring regularly.
- Add the cooked peas and Mix very well and simmer for 3-4 minutes till the leaves are wilted and cooked. You can thin the dal by adding some water along with the cooked dal.
- Serve with rice or flat bread like chapatis.
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