Basic Dahl with Variations

From the kitchen of Jesse Haas, CNS, LN

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Last week we posted an article about the anti-inflammatory benefits of curcumin. Curcumin is the active compound in the vibrant yellow spice, turmeric commonly used in Indian cooking and credited with their low incidence of chronic disease. 

Turmeric is used in a lot of all-American foods (mustard and chicken noodle soup get their yellow tone from turmeric) but we don't often use it intentionally. 

As the evidence mounts on the healing potential of turmeric, it's time to dust off your spice cupboard and put it in the pot! Here's a simple and versatile bean recipe with Indian spices. 

Basic Dahl
Ingredients:

• 1 Tbsp coconut oil, ghee, or sesame oil
• 1/2 tsp ground cumin
• 1/2 tsp mustard seeds
• 1 tsp turmeric
• 1 inch fresh ginger, peeled and diced
• 1 onion, diced
• 1 cup red lentils, green lentils, split peas, or mung beans, rinsed
• 1 can coconut milk
• 3 cups water, divided
• 1 Tbsp lemon juice (fresh is best)
• 1/4 cup cilantro chopped (optional)

Directions:

1. Heat a large saucepan over medium heat. Add your cooking fat and heat until melted (if using coconut oil or ghee). Add spices, cooking until fragrant about 1-2 minutes.
2. Add onion and cook until the onion starts to brown on the edges. 
3. Add legumes and sauté for 1 minute longer.
4. Add liquid and bring to a boil. Cover and turn the heat to low. Simmer until the beans are cooked, about 30 minutes.
5. Add lemon juice and serve over cooked brown rice or quinoa with cilantro, if using.

Variations:

• Add vegetables! Cut sweet potato, carrots, cauliflower and/or other vegetables into small, bite-sized pieces and add them to the sauté before the beans. Add chopped greens, like kale, Swiss chard, and/or spinach at the end with the lemon juice.

• Turn up the heat with a dash (or more) of cayenne, jalapeño or serrano pepper. 

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Jesse Haas, CNS, LN is a licensed functional nutritionist and certified health coach. She was a founding partner of Wellness Minneapolis and was an active practitioner with the clinic from 2014-2022. To connect with her regarding functional nutrition and health coaching services, please follow this link.