Daal with Kadu

Name: Daal with Kadu
Total time: 45 min
Ingredients: Urad Daal - 1/2 Cup; Moong Daal, Yellow - 1/4 Cup; Kadu - 3/4 Cup; Tomatoes - 1/2 Cup; Ginger, Fresh - 1/2 inch; Onion - 2 Ounces; Canola Oil - 1/4 Teaspoon; Cumin and Coriander Powder - 1 Tablespoon; Mustard Seeds - 1 Teaspoon; Water - 4 Cups; Green Chili - 1/4 Cup; Whole Cumin Seeds - 1/2 Tablespoon; Curry Leaves - Few; Lemon Juice - 1 Tablespoon; Cilantro - 1/4 Cup; Salt - 1/2 Teaspoon

Ingredients:

Urad Daal
1/2 Cup
Moong Daal, Yellow
1/4 Cup
Kadu
3/4 Cup
(Opa Squash - 88g)
Tomatoes
1/2 Cup
one large Roma tomato
Ginger, Fresh
1/2 inch
very small size
Onion
2 Ounces
finely chopped
Canola Oil
1/4 Teaspoon
Cumin and Coriander Powder
1 Tablespoon
Mustard Seeds
1 Teaspoon
(rye)
Water
4 Cups
(tap)
Green Chili
1/4 Cup
de-seeded and fine chopped
Whole Cumin Seeds
1/2 Tablespoon
Curry Leaves
Few
Lemon Juice
1 Tablespoon
Hand-squeezed
Cilantro
1/4 Cup
clean, washed, pat dry; fine chopped
Salt
1/2 Teaspoon
(optional)

Preparation mode:

Combine the Daals in a cooking pot and rinse well. Add water and set aside for thirty minutes then do a final rinse.
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.
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
Scoop out the Kadu pieces and set aside
Carefully transfer the Daal mixture into a blender and mix well to a chunky consistency (not puree)
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.
Add ¼-1/2 cup water to bring to desired consistency
Once Daal is cooked, add fresh hand-squeezed lemon juice and garnish with cilantro
Enjoy this delicious Daal with Kadu.

Footnotes:

Chef's note: 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.

Nutrition Facts (includes the added salt):

Serving Size: 1 Cup (233g), Servings: 4, Amount Per Serving: Calories 160, Calories from Fat 10, Total Fat 1.5g (2% DV), Saturated Fat 0g (0% DV), Trans Fat 0g, cholesterol 0mg (0% DV), Sodium 320mg (13% DV), Total Carbohydrate 26g (9% DV), Dietary Fiber 10g (40% DV), Sugars 2g, Protein 10g, Vitamin A (8% DV), Vitamin C (50% DV), Calcium (4% DV), Iron (15% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.