Diabetes Meal Planner by Phil Vickery

Author:Phil Vickery
Language: eng
Format: epub
Publisher: Octopus
Published: 2020-05-07T00:00:00+00:00

Jewelled Five-pulse Dal

The only thing really to remember here is to soak the pulses overnight first. You can cook them in their dried state, but it can take a long time. The secret is to cook the pulses down until you end up with a thick stew, so the flavour and texture are at their very best; I really dislike dal that is too liquid. I add sultanas, as I once had a dal with them in India; it really adds a nice sweet edge to the final dish. If you can’t find asafoetida, try fresh or dried curry leaves; if you don’t have either, no problem, it just adds a lovely rounded flavour to the finished dish.

ENERGY 392kcals PROTEIN 25g | FAT 3.8g | SATURATED FAT 0.5g CARBOHYDRATE 68g | TOTAL SUGARS 13g | SALT 1g | SODIUM 394mg | FIBRE 11g

Serves 4

PREPARATION TIME: 30 minutes

COOKING TIME: 40 minutes

100g yellow split peas

100g red lentils

75g green lentils

75g mung beans

75g chickpeas

1 teaspoon bicarbonate of soda

10g reduced-salt vegetable stock cube

2 tablespoons tomato purée

½ teaspoon asafoetida

5–6 curry leaves (optional)

50g juicy sultanas

4 tablespoons roughly chopped coriander, plus extra to serve

FOR THE ONION SPICE MIX

1 teaspoon rapeseed oil

1 teaspoon cumin seeds

1 teaspoon ground turmeric

6 green cardamom pods, crushed

1 teaspoon garam masala

1 teaspoon fenugreek

½ small green chilli, finely chopped

1 onion, finely chopped

4 garlic cloves

2 tablespoons chopped fresh ginger

Wash all the pulses really well in cold water, then pop into a bowl, cover with cold water, add the bicarb and stir well. Cover and place in the fridge overnight.

The next day, rinse really well and place into a clean saucepan. Just cover with cold water and bring to the boil. Skim well, turn the heat down and add the stock cube and tomato purée, asafoetida and curry leaves, if using, and gently simmer for 40–50 minutes. You may need to top up a little with boiling water.

Meanwhile, heat the oil in a non-stick sauté pan. Add the spices and chilli and cook for 1 minute over a high heat. Next add the onion, garlic and ginger, and cook for 5–6 minutes.

Once the pulses are cooked, stir well and break up so the mixture thickens slightly. Add the sultanas and coriander to the pulses and remove from the heat, then stir through the yogurt and leave to infuse for 15 minutes.

Serve in deep bowls topped with the onion spice mix and a little more coriander.

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