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Bangalore Toor Dal Sambhar


  • Author: Amanda Meadows

Description

Toor dal is ideal for vata, as it is heavy and heating. The cool potatoes add balance to pitta, and kapha benefits from the spices.


Ingredients

Scale
  • Half a cup toor dal, rinsed
  • 1 bay leaf
  • 1 and a half cups peeled potatoes* (cut into cubes)
  • 1 cup shopped, seeded peel toatoes (I use a vegetable peeler)
  • Half a teaspoon of salt
  • Quarter cup unsweetened coconut
  • 1 tsp ground cumin
  • Half tsp chopped thin green or red chilli pepper
  • Half tsp pressed/minced garlic
  • Quarter cup coarsely chopped fresh coriander
  • 1 tbsp ghee or olive oil
  • 1 tsp mustard seeds
  • 1 tsp urad dal (can be omitted)

Instructions

  1. Place toor dal in a bowl of warm water, whisk gently and empty the water – repeat. Add water then let the toor dal soak for half an hour. Drain.
  2. Saucepan: combine dal, 1 and a half cups of water and bay leaf. Bring to a boil over high heat. Reduce to simmer, stirring occasionally for about 20-30 minutes – until when you gently press a toor dal pulse between fingers it’s a little soft (not squishy). Drain off remaining water, and discard bayleaf.
  3. Saucepan: toor dal, potatoes, tomato, salt and 2 cups of water – bring to a boil. Reduce and simmer for 15-20 minutes until potatoes are tender. Remove from the heat.
  4. In a blender: coconut, cumin, chilli, garlic and quarter cup of water. Blend until smooth. Add to the dal mixture and stir well. Add the coriander.
  5. Saucepan: melt ghee over a low heat. Add mustard and urad dal; cook, stirring for about 30 seconds or until the mustard seeds pop. Stir into dal.
  6. Service with basmati rice/steamed vegetables.

Notes

Be careful not to overcook the mustard seeds.


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PRANADI - Bringing together PRANA and NADI
Amanda Meadows (Dip.Ayurveda)
Yoga Teacher | Ayurvedic Massage Therapist
Ayurvedic Lifestyle Consultant | Clinical Somatics Educator

Gomersal, West Yorkshire | amanda@pranadi.co.uk | Tel. 07411 548052

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