Recipe by Maunika Gowardhan
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Ingredients
- yellow moong dal (split yellow mung beans) 100g
- ground turmeric a good pinch
- vegetable oil
- green cardamon pods 4, bruised
- asafoetida a pinch
- cumin seeds 1 tsp
- dried bay leaf 1
- garlic 4 cloves, thinly sliced
- tinned sweetcorn 280g, drained and blitzed with a hand blender to a rough mix
- vegetable stock 500ml, hot
- spinach 75g, chopped
- coarsely ground black pepper 1/4 tsp
Method
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Step 1
Put the moong dal in a pan with 500ml water and the turmeric. Bring to a simmer then cook with the lid half on for 25-30 minutes until the dal is tender. Mash with a potato masher to thicken.
-
Step 2
In a separate, large pan, heat 3 tbsp oil over a medium heat. Add the cardamom, asafoetida, cumin seeds, bay leaf and fry for 5 seconds, then add the garlic and fry for a further 5 seconds.
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Step 3
Add the mashed sweetcorn, stir well and fry for a minute, then add the dal. Season, then add the hot stock or 500ml water. Bring up to a simmer then cook gently with the lid on for 5 minutes. Add the spinach and black pepper, stir well for a minute and serve hot in bowls.
Nutritional Information
- Kcals 146
- Fat 6.7g
- Saturates 0.6g
- Carbs 13.6g
- Sugars 3.6g
- Fibre 3.9g
- Protein 5.7g
- Salt 0.2g
