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Daal with Kadu

Daal with Kadu
Yields4 Servings
DifficultyBeginnerPrep Time15 minsCook Time30 minsTotal Time45 mins
 ½ cup Urad Daal
 ¼ cup Moong Daal, Yellow
 ¾ cup Kadu(Opa Squash - 88g)
 ½ cup Tomatoesone large Roma tomato
 ½ inch Ginger Freshvery small size
 2 oz Onionfinely chopped
 ¼ tsp Canola Oil
 1 tbsp Cumin and Coriander Powder
 1 tsp Mustard Seedsrye
 4 cups Water
 ¼ cup Green Chilide-seeded and fine chopped
 ½ tbsp Whole Cumin Seeds
 Few Curry Leaves
 1 tbsp Lemon JuiceHand-squeezed
 ¼ cup Cilantroclean, washed, pat dry; fine chopped
 ½ tsp SaltOptional
1

Combine the Daals in a cooking pot and rinse well. Add water and set aside for thirty minutes then do a final rinse.

2

Add 4 cups of water and cook the Daal over high heat to rapid boil; as soon as it starts creating foam, skim the foam carefully and discard until the top becomes clear.

3

Turn down the heat to a low-medium setting and add the Kadu, tomatoes, ginger piece and cumin/coriander powder, and salt (optional); let it simmer until it is well cooked

4

Scoop out the Kadu pieces and set aside

5

Carefully transfer the Daal mixture into a blender and mix well to a chunky consistency (not puree)

6

Next, in the same pot, over medium heat, add oil and swirl around to ensure the pot is well coated with oil; add the cumin seeds, mustard seeds and curry leaves till it sizzles then add onions, green chilies and mix well; add the Daal mixture and Kadu pieces and let it simmer for another seven to ten minutes.

7

Add ¼-1/2 cup water to bring to desired consistency

8

Once Daal is cooked, add fresh hand-squeezed lemon juice and garnish with cilantro

9

Enjoy this delicious Daal with Kadu.

Chef's Tip:

This recipe may be enjoyed with whole grain roti or plain white/brown rice. To lower the sodium content further, skip the optional salt or try 1/4 tsp.


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Nutrition Facts

Serving Size 1 cup (233g)

Servings 4


Amount Per Serving
Calories 160Calories from Fat 10
% Daily Value *
Total Fat 1.5g3%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 320mg14%
Potassium 200mg6%
Total Carbohydrate 26g9%
Dietary Fiber 10g40%
Sugars 2g
Protein 10g20%

Vitamin A 8%
Vitamin C 50%
Calcium 4%
Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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