Recipe: Yellow split lentils (split washed moong beans)
These recipes were supplied by Gopal Kapur of Roseville, who advocates eating raw foods and occasionally eating a limited- calorie diet to simulate what some people subsist on in other countries.
Prep time: 45 minutes
Cook time: 45 minutes
Serves 4
Note: Prep time includes the 30-minute soak time for beans. Split washed moong beans are available in most health food stores, Indian food stores and WinCo.
INGREDIENTS
1 cup split yellow moong beans
2 cups water for cooking
1 tablespoon cooking oil
¼ cup onion, minced
2 teaspoon fresh ginger, peeled and minced
1 teaspoon coriander powder
1 teaspoon curry powder
½ teaspoon cumin seeds
½ teaspoon turmeric powder
½ teaspoon red pepper flakes
1 small tomato, cored and diced
¾ teaspoon salt
1 tablespoon cilantro, minced
INSTRUCTIONS
Check the moong beans for stones or stems. Rinse and soak in a bowl with sufficient water to cover for 30 minutes. Rinse and drain the beans.
Combine beans and 2 cups of water in a medium-size pan with a lid, stir well, and bring to a boil. Reduce the heat to lowest setting, cover the pan partially, and simmer for about 30 minutes, stirring occasionally to avoid scorching.
In a heavy skillet, heat oil over medium heat, add onions and ginger and sauté for 5 to 7 minutes, stirring often. Add coriander powder, curry powder, cumin seeds, turmeric powder, and pepper flakes, stir and cook briefly, about 15 seconds.
Add diced tomato and salt, stir, and transfer the mixture to the pan with the beans, stir, and continue to cook, covered, for 10 minutes, until lentils are thoroughly cooked (if too thick, add 2 tablespoons water at a time); sprinkle with cilantro.
For each serving, use about one cup of lentils and two warmed whole-wheat tortillas or a small bowl of rice.
Per serving without tortillas or rice: 188 cal.; 12 g pro.; 28 g carb.; 4 g fat (1 sat., 1 monounsat., 2 polyunsat.); 0 mg chol.; 442 mg sod.; 11 g fiber; 3 g sugar; 19 percent calories from fat.