15 Beans Daal

I got so many requests for this recipe after I posted it on Instagram a few days ago. So here it is.

If you were to eat daal in Indian homes you will more than likely never have it made with nuts, coconut milk or cream. Cream in regular Daal of any sort is a restaurant thing and now made popular all over social media. Well there is an exception of Makhni Daal which is for of an occasional meal. I personally don’t add cream, however I believe food is subjective to ones tastes, so if you enjoy creamy dal go ahead use it.

 

So the other day I was in Wholefoods to pickup some essentials and my eye caught this bin with 15 bean soup mix. Excited I filled a small bag to try maybe later when the weather cools and make a soup. But I decided to make daal instead.

I make daal without cream or coconut milk. The creaminess comes from slow cooking the beans that breakdown and the starch from the beans make the daal creamy. Here are my two important tips for making really good daal…

1. Make sure you soak the beans in water overnight, ALWAYS! soaking cuts the cooking time by more than half. Soaking improves the digestibility by reducing the anti nutrients (phytic acid, lectins and enzyme inhibitors). this reduces flatulence, reflux, heartburn associated with eating beans. Ginger and cumin also helps with digesting beans.
2. The trick to getting the beans creamy is to cook it slightly beyond its usual el dente. the starch will make the beans creamy. Btw the starch in beans is complex carbs with lots of soluble fiber, which is very good for sustained energy and lowering cholesterol. The skin of the beans has insoluble fiber that helps with regularity.
3. the texture of beans is floury so the quantity of spices may sound a lot but you need it for full-bodied taste.
4. Beans and lentils are great source of budget friendly protein, they are low in fat, calories and high in fiber, iron, B vitamins, K and some calcium. try beans as an alternate to animal protein on regular basis.

 

 

INGREDIENTS

• 15 Bean soup mix or any combination of mixed beans and lentils, about a cup, rinsed and soaked overnight
• 1 tablespoon minced garlic
• 2 tablespoon grape seed or avocado or any neutral oil
• 1.5 tablespoons minced ginger, use less if you are not used to strong ginger flavor.
• 1 medium onion finely chopped
• 3-4 plum tomatoes chopped about a cup fresh when in season or use canned
• 1/2 teaspoon cumin seeds
• 1/2 tsp turmeric
• 1 teaspoon cumin powder or Garam masala
• 1-2 hot green chillies or 1/2-1 teaspoon cayenne pepper (use to your heat tolerance)
• Cilantro to garnish
• Spinach leaves about 2 cups if using ( washed and chopped), optional

1. Cook the beans in an insta pot or pressure cooker or on a stove top. I’ve always used a pressure cooker or instapot to cook beans so unfortunately I can’t give-up the exact cook time.see the photo above for consistency.
2. In a sauce pan warm the oil, add cumin seeds and fry till they sizzle.
3. Next add chopped onions and sauté for 2-3 minutes till translucent.
4. Add garlic and ginger and sauté further till fragrant . Next add tomatoes, cumin powder or Garam masala, turmeric, salt, chili powder, and cook for 3 minutes till the oil starts to separate from the tomato mixture. Add the cooked beans, mix well and a cup of water to thin out as needed. Cook till the lentils soft and stewy, add more water if needed.
5. Serve garnished with cilantro.
6. Add chopped spinach leaves and stir so the leaves can wilt in the heat (optional). Serve with cooked quinoa or rice.
7. The picture below has a little coconut milk. My son like it creamy so I added it for him. It’s perfectly delicious without it too.