Picked up some beautiful tomatoes & zucchini from my local Farmer’s Market & decided to put them into a simple moong dal (split moong beans without skin) recipe with glorious results.
A light & comforting Summer bowl of goodness!
Did you know that zucchini is technically a fruit because it comes from a flower?
All parts of the bloom are edible.
Have you tasted the blossoms stuffed & fried? Or seen them at your local Farmer’s Market?
Summer squashes like zucchini are super versatile as they are subtle in taste & have a lovely soft flesh that really takes on whatever flavor you introduce it to.
They also pack a powerhouse of good stuff – rich in folate, potassium & magnesium – as well as vitamin C.
These guys are also low in carbohydrates and high in fiber – so they help you feel satiated. And all that fiber, well it keeps the colon happy!
Tomatoes which also happen to be a fruit, benefit from the cooking process – upping the
antioxidant levels which protect the human body from cell and tissue damage.
*If you avoid Nightshades, just omit from the recipe.
I used cumin seeds (which are rich in iron) to season the lentils – keeping it healthy on a Monday!
Summer Dal with Tomatoes & Zucchini (Courgette)
1/2 cup moong dal (split moong beans without skin) – (rinsed well & soaked overnight, or at least two hours)
2 cups water
1 medium tomato, chopped
1 teaspoon salt
1 teaspoon fresh ginger, grated with a microplane
1/2 teaspoon turmeric
a few grinds of fresh black pepper
For the tadka
2 tablespoons ghee, or neutral tasting oil of choice (coconut or grapeseed are great options)
1/4 teaspoon cumin seeds
2 curry leaves
1 medium zucchini, cut into bite sized pieces
Chopped cilantro for garnish if desired.
1.Place dal, water, tomato, salt, ginger, turmeric, and black pepper in a medium sized pot over medium heat and bring to a simmer (roughly 10 minutes).
2.Reduce heat to low, and cover pot with a lid leaving a gap for the steam to escape. Cook for roughly 50 minutes, stirring occasionally – until lentils are soft and creamy. Remove from heat.
3.Add ghee or oil to a small fry pan over medium heat.
4.Add curry leaves and cumin seeds. When cumin seeds start to pop and release their fragrance, carefully add zucchini. Sauté zucchini for 3 to 5 minutes until soft & has some browned bits (don’t overcook will be mushy). Remove pan from heat and pour ghee/zucchini mixture over lentils.
5. Stir lentils, and serve with a sprinkle of chopped cilantro. Fantastic with Indian flatbread of choice, or rice. Enjoy!