|2 servings||calories per servings 550||protein serving 26 g||carbs per serving 63 g||total fat per serving 23 g|
A hearty bowl of spiced legumes known as “dal” is a staple throughout India. When finished with tarka – spices tossed in hot oil until they sizzle and develop complex flavors – the dish is known as tarka dal. It’s often accompanied by a simple pan bread called chapati or roti. We make ours with garbanzo flour for a nutritious boost to an already fiber- and protein-packed meal.
|Nutrition Facts||/ Per Serving|
|Total Fat||23 g|
|Saturated Fat||3 g|
|Trans Fat||0 g|
|Total Carbohydrates||63 g|
|Dietary Fiber||17 g|
• In a bowl, combine flour and 1/4 teaspoon kosher salt.
• Drizzle with 1 tablespoon olive oil.
• While stirring, pour in 1/4 cup water. Use your fingers to mix and knead the dough until it is no longer sticky and a little springy to the touch.
• If dough is still crumbly and loose, add just enough water, 1 teaspoon at a time, to bring dough together.
• Loosely cover. Let stand at room temperature.
MISE EN PLACE
• Pick and chop cilantro leaves.
• Peel and thinly slice onion.
• Remove and finely chop greens stems. Cut or tear leaves into bite-size pieces.
• Peel and chop garlic.
• In a small saucepan, combine lentils, 2 cups water, turmeric and 1/4 teaspoon kosher salt. Place over high heat.
• When water boils reduce heat to medium-low. Cover, and simmer until almost all liquid has been absorbed and lentils are very tender, 3-5 minutes.
• Remove from heat. Keep covered until ready to serve.
• Divide dough into 2 equal pieces.
• Place a large skillet over medium heat.
Using a rolling pin or a straight-sided bottle, roll each dough piece into a round about 5 inches wide and 1/4 inch thick.
Note: Although this dough does not easily stick to most work surfaces, it is best to roll dough, rotate, roll, then flip repeatedly to avoid sticking.
• Working in batches if needed, add flatbread to hot skillet. Cook without disturbing until bubbly and browned on bottom, 2-3 minutes. If any bubbles larger than a golf ball begin to form, pop them with a fork.
• Flip flatbread. Cook 1-2 minutes.
• Transfer to a plate. Keep warm.
Add 2 tablespoons olive oil to skillet. When oil is hot, add cumin. Cook, stirring, until fragrant, about 1 minute.
• Add 1/4 cup onion. Cook, stirring, until onion is lightly browned, 2-3 minutes.
• Pour tarka (onion-cumin oil) over lentils. Recover saucepan.
• Increase heat under skillet to medium-high. Add remaining onion, greens stems and garlic. Cook, stirring, until onion is translucent, 2-3 minutes.
• Add greens leaves. Cook, stirring, until leaves are wilted, about 3 minutes. Taste and adjust seasoning as desired.
• Stir tarka into lentils.
• Sprinkle with cilantro. Divide between 2 plates or bowls.
• Serve with greens and flatbread, and enjoy!
Seth worked with top chefs in New York and in Atlanta, and worked as the Program Director for a farm to school pilot program aimed at developing standards-based, hands-on garden and cooking curriculum for children from kindergarten to fifth grade. Seth also spent several years working as a farmers market chef in Atlanta. During this time, he established and developed connections between the market and local schools, after-school clubs, senior living facilities, and other community organizations. At these community connection posts, he shared his culinary knowledge and expertise, giving hands on cooking instruction as he explained how farmers markets can benefit an individual's health and community. In 2016, Chef Seth was named a Georgia Grown Executive Chef for his commitment to locally grown food.Learn More...