Ginger, Split Pea & Vegetable Curry - Subzi Dalcha, 3 pts, 30g carbs, 6g fiber

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Ginger, Split Pea & Vegetable Curry - Subzi Dalcha, 3 pts, 30g carbs, 6g fiber

 

1 large russet or Yukon Gold potato, peeled, cut into 1/2-inch cubes

1/2 cup yellow split peas (chana dal)

1 cup cauliflower florets (1-inch pieces)

1 cup green bean pieces, frozen or fresh (1-inch pieces)

1 small (8 ounces) eggplant, cut into 1/2-inch cubes

1 medium carrot, cut into 1/4-inch-thick slices

1 3/4 teaspoons salt

1/2 teaspoon ground turmeric

1 tablespoon canola oil

1 teaspoon cumin seeds

4 large cloves garlic, cut into thin slivers

1-3 fresh green chiles, such as Thai or serrano chiles, stemmed and thinly

sliced crosswise (do

not seed)

1 tablespoon cornstarch

1/4 cup finely chopped fresh cilantro

4 long thin slices fresh ginger, cut into matchsticks

Juice from 1 medium lime

1 teaspoon ghee, or butter (optional)

 

 

 

 

 

1. Place potatoes in a small bowl and cover with cold water. Place split peas in

a large saucepan.

Fill the pan halfway with water and rinse the peas by rubbing them between your

fingers. (The

water will become cloudy.) Drain. Repeat three or four times, until the water

remains relatively

clear; drain. Add 4 cups water to the split peas and bring to a boil over

medium-high heat. Skim

off any foam that rises to the surface. Drain the potatoes and add to the peas.

Return to a boil,

reduce heat to medium and simmer, uncovered, for 5 minutes.

2. Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric. Return

to a boil; cover,

reduce to a gentle simmer and cook, stirring occasionally, until the vegetables

are fork-tender

and the peas are soft but firm-looking, 7 to 10 minutes more.

3. Meanwhile, heat oil in a small skillet over medium-high heat. Add cumin seeds

and cook until

they sizzle and smell fragrant, 15 to 20 seconds. Stir in garlic and chiles to

taste and cook,

stirring, until the garlic is light brown and the chiles are fragrant, 1 to 2

minutes. Remove from

the heat.

4. Stir the garlic-chile mixture into the cooked vegetables. Scoop a ladleful of

cooking water

from the saucepan to the skillet; swish it around and pour the “washings” back

into the saucepan.

5. Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl

until smooth. Stir it

into the stew along with cilantro and ginger. Increase heat to medium-high and

simmer the curry,

uncovered, stirring occasionally, until the sauce thickens, about 2 minutes.

Stir in lime juice

and ghee (or butter), if using.

 

Makes 6 servings, generous 1 cup each

ACTIVE TIME: 50 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

 

NUTRITION INFORMATION: Per serving: 161 calories; 3 g fat (0 g sat, 1 g mono); 0

mg cholesterol;

30 g carbohydrate; 6 g protein; 6 g fiber; 700 mg sodium; 663 mg potassium.

Nutrition bonus: Vitamin A (40% daily value), Vitamin A (35% dv), Folate (28%

dv), Potassium (19%

dv).

1 1/2 Carbohydrate Servings

Exchanges: 1 1 /2 starch, 1 vegetable, 1/2 fat

 

Source: EatingWell, January/February 2008

Formatted by Chupa Babi: 01.10.08

 

Protein-rich yellow split peas combined with fresh vegetables yields a hearty,

stewlike

curry—perfect for a cold winter night by the fireplace, with a loaf of crusty

bread. Try any

combination of vegetables—sweet potatoes, winter squash and spinach create a

sweeter offering.

Don’t be alarmed by the number of chiles—the vegetables and split peas bring the

heat level down

to make each bite addictive without being excessively hot.

 

ChupaNote: I don't rinse the split peas, after sorting. I like the extra starch

for thickening. I

stir the ginger into the oil, along with cumin-garli-chiles. I'd use more

peppers next time or add

red pepper flakes.

 

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