Aloo Sabzi (Potato curry)

I've started draining the oil that separates on my natural peanut butter to use in recipes. The taste is a bit pronounced, but in this recipe it just becomes part of the rich and layered flavouring.

6 servings

160 calories per serving

Quick

Experienced cook: ~30 minutes

Novice cook: ~45–50 minutes

3 Tbsp. peanut oil (or any cooking oil)

1 tsp cumin seeds

1 tsp mustard seeds

1 pinch asaphoetida

3 cloves garlic, minced

1 inch ginger root, grated

1 onion (6oz/170gr) sliced

3 potatoes (24oz), cubed (peeled or unpeeled)

½ tsp turmeric powder

¾ tsp red curry powder (Kashmiri blend is good)

1 tsp cumin powder

1 tsp coriander powder 

1 tsp garam masala

1 + ½ tsp Salt 

¼ cup cilantro, chopped 

Squeeze of lemon or lime per serving

1. Heat oil in a heavy bottom wide shallow pan, add cumin seeds and mustard seeds.
2. Once the seeds pop, add the asaphoetida, ginger, garlic and onions along with 1 tsp salt.
3. Sauté on medium heat until the onions start to soften.
4. Add the potatoes to the pan and cook until fork tender. Add a few Tbsps. of water when it starts to stick.
5. Add all dry spices and salt and gently toss until all the potatoes are evenly coated with the spices. 
6. Cook for 2-4 minutes more, covered, to allow the spices to flavor the potato.
7. Serve immediate with chopped cilantro sprinkled on top and a plate of sliced citrus to add on top per serving.

Dahl Makhani (curried bean and lentil dal)

A very flavorful dal, served with savory rice. Excellent on the second day with an egg on top.

2 Tbsps mild oil

1 medium onion (6oz/170g) chopped

3 garlic cloves, minced

1 Tbsp fresh ginger, finely grated 

1 jalapeño pepper, seeds and membranes removed, minced (or a pinch of red pepper flakes)

1 ½ tsp garam masala

1 tsp fennel seeds

½ tsp ground cumin 

½ tsp ground coriander 

1 tsp salt 

Ground black pepper

1 can (14oz/398mL) diced tomatoes, with their juices

1 cup uncooked French lentils

1 can (19oz/540mL) pinto beans, rinsed and drained OR; 2 1/4 cups cooked kidney beans OR; 3/4 cup dry, soaked overnight

5 cups water or light vegetable stock

2 lightly bruised cardamom pods

1 Tbsp lime juice, plus additional lime wedges for serving

Serve with:

Plain yogurt

Chopped fresh cilantro

Lime wedges

1. In a large pot heat the oil and gently cook the onion for about 5 minutes, until just softening.
2. Add the ginger and jalapeño and cook for another minute.
3. Finally include the garlic and cook for about a minute seconds or until fragrant.
4. Stir in the garam masala, fennel seeds, cumin, coriander and salt. Season generously with black pepper. Cook, while stirring, for 1 minute.
5. Add the tomatoes and cook for about 5 more minutes, stirring, or until they soften and start to fall apart. 
6. Add the lentils, kidney beans, water or broth and cardomom pods. 
7. Bring to a simmer and continue cooking, uncovered,  until the lentils are tender. Stir occasionally. About 45 minutes or until the beans and lentils are very thoroughly cooked.
8. Remove the bay leaf. 
9. Either mash roughly with a potato masher or ricer, just enough to thicken the broth OR; transfer 2 cups of the mixture to a blender and process until smooth, being careful to avoid the hot steam escaping from the blender lid. Transfer the blended mixture back to the pot and stir to combine. 
10. Add the lime juice and adjust the seasoning. 
11. Serve in bowls.
12. Pass around the yogurt, chopped cilantro and lime wedges. 

NOTE: Good make-ahead dish, the flavors mellow very nicely. Very good as a lunch with a soft fried egg or a soft poached egg on top.

Potato and Daikon Curry

Daikon is an easy winter vegetable to grow and it is great for soil building, so I want to keep it around and find ways of using it for food. I came across this little gem, which is surprisingly tasty. The grated daikon kind of melt into a sauce, showcasing the potato and flavoring the dish.

2 Tbsps. almond meal

1” piece of fresh ginger, grated fine

2-3 hot green chiles, seeded and chopped OR ½ tsp chilli flakes

OPTIONAL: 1+2 Tbsps. cilantro, washed and chopped, in all

1/8 tsp ground cinnamon

1/8 tsp ground cloves

1/8 tsp ground nutmeg

1/3 cup water

¼ cup veg oil

½ tsp caraway seed

1 tsp cumin seed

¼ tsp asafoetida powder

1 lb. potato, cut into ¼ inch dice

½ lb. daikon, peeled and shredded

1 tsp ground turmeric

2 tsps. ground coriander

1 tsp salt

2 tsps. lemon juice (subst. 1 tsp white wine vinegar)

1. Start by making a paste by combining meal, ginger, chilli, optional cilantro, cinnamon, cloves, and nutmeg in the water. Set aside.
2. Heat oil in a heavy pan over high heat until almost smoking. Add in the caraway and cumin seed and stir fry, stirring constantly, until they begin to brown, about 20 seconds. 
3. Add in the asafoetida resin, stir fry for a few seconds, and then add diced potatoes. Sir fry for 2-3 minutes. 
4. Add the shredded radish and the paste. Stir fry for another 3-4 minutes. 
5. Reduce heat to medium-high and add the turmeric and coriander. 
6. Continue stir-frying until the potatoes are tender. Add in a few tablespoons of water at a time when the spices begin to stick to the bottom of the pan. 
7. Remove from heat and mix in the remaining chopped cilantro and lemon juice.

Chickpea and Bean Dahl

Just so you know what to look for in terms of a final result with this dish, the split peas should completely break down and join the cream to make a thick sauce in which are swimming the chickpeas and the beans. If the beans are breaking down a bit, that's not a bad thing. Served as a dal with an Indian meal accompanied by rice or naan and tarkari and saag, this is a lovely buttery, creamy dish.

1 cup yellow split peas (7 oz/200g)

Salt, to taste

1 tsp cumin seeds

3 Tbsps. mild oil

2 Tbsps. fresh ginger, finely grated

2 large garlic cloves, grated (10-12g)

½ tsp red pepper flakes or 1 jalapeno, seeded and minced

½ tsp cayenne pepper

1 small tomato (3oz), chopped

1 Tbsp tomato paste

¾ cup cream (your choice, half and half, table cream or whipping cream)

2 Tbsps. (1oz/28gr) butter

½ cup water

4.5oz dried chickpeas, soaked and cooked or 15oz/425g cooked chickpeas, drained and rinsed

4.5oz dried beans, soaked and cooked or 15oz/425g cooked red kidney beans, drained and rinsed

1 tsp salt and ½ tsp pepper, to taste 

1. Ideally, soak the split peas for at least an hour before boiling them.
2. If using dry beans, cook in a pot separate from the peas.
3. In a medium saucepan, bring plenty of water to a boil. Add the split peas and a generous pinch of salt and boil about 50 minutes.
4. When the peas are well cooked and just starting to break down, retain 1 cup of the cooking water and drain the rest. Liquify in a blender with some of the cooking water. Set aside with the other cooked beans.
5. Meanwhile, in a large, deep skillet, heat the oil and toast the cumin seeds until they just start to turn colour and are fragrant.
6. Add the ginger, garlic, jalapeño and cayenne and cook over moderate heat until softened, about 6 minutes. 
7. Add the tomato and tomato paste and cook until the tomato is slightly broken down, about 5 minutes. 
8. Add the cream, butter and water and bring to a boil. 
9. Stir in the cooked yellow split peas, chickpeas and beans and season with salt. 
10. Simmer, covered, over low heat until thickened, about 15 minutes. Cook longer if it seems too liquid or if the peas have not broken down into a sauce.

Creamy Curried Chickpeas

Serves 4 as a main course

(OPTIONAL: Saute ½ onion chopped and 2 cloves chopped garlic for 4 to 5 mins then add ingredients)

1lb/453.6ml canned tomato puree or unseasoned tomato sauce

3 cups (1lb12oz/780g) milk

4 cups (1lb10oz/780g) cooked chickpeas (or 400 to 500g paneer) (OR BOTH, by halving the amount of each)

4 tsps. garam masala

1 tsp paprika or cayenne or Indian red chili powder or both

1 tsp salt

1 tsp sugar

1½ tsp garlic powder or 4 tsps. minced ginger and garlic or ginger-garlic paste

4 bay leaves, optional

4 Tbsps. (75g) yogurt 

+ 4 tsp yogurt for garnish drizzle

cilantro, sliced green chilies and lime for garnish

1. In a large skillet over medium heat, add all the ingredients and mix really well. Bring to a boil. Taste and adjust salt and flavor. You can add more garam masala if you like or some ground cumin and ground coriander for additional flavor.
2. There will be a lot of liquid. Cook down at least 20 minutes, maybe longer. 
3. The sauce will thicken more as it cools so you don’t want it too thick while it’s hot.
4. Serve the butter chickpeas garnished with cilantro, lemon juice, and sliced green chillies or with rice or flatbread, or naan. You can also add a garnish of cream.

Kitchari

This is such a soothing dish without skimping on lots of flavor. 

Timing: 45 minutes

1 Tbsp mild vegetable oil (sesame is good)

2 tsps whole cumin seeds 

2 tsps whole mustard seeds 

5 Tbsps (100gr) finely grated fresh ginger

2 carrots, sliced 

1 cup basmati white rice

1½ cups red lentils (or the more classic split yellow moong dal aka split mung beans)

½ tsp ground cardamom

1 tsp garam masala

1 tsp ground cumin

½ tsp ground turmeric (plus more to taste)

1½ tsps sea salt (plus more to taste)

8 cups water

2-3 Tbsps tamari sauce (to taste)

FOR SERVING 

Chopped fresh cilantro

Lemon or lime juice 

1. Soak the lentils and rice overnight. Drain completely before using.
2. Heat the oil with the cumin and mustard seeds until the mustard seeds start to pop and the cumin is fragrant.
3. Add everything else EXCEPT for the tamari sauce.
4. Bring to a boil then simmer for at least 20-30 minutes or until the rice and lentils are completely cooked and tender. Leave it longer and it will break down more, which I personally quite enjoy. It's up to you, but keep in mind that you can't overcook it, unless you burn it!
5. Add the tamari sauce and taste to adjust the seasoning.
6. Serve and provide garnishes of fresh cilantro and citrus juice.

Summer Kitcharee

This is comfort food. The texture is creamy, the flavors are soothing (and a bit spicy) and the something is something. You know what I mean. Or you will once you eat some of this.

1 Tbsp vegetable oil

1 onion (6oz/170g) chopped

4 carrots (12 to 15oz) chopped

4 large celery stalks, chopped (2 tsps. celery seed)

2 medium potatoes (16oz), quartered and diced into bite-size pieces

10 cloves garlic (40g), minced

3” piece of peeled fresh ginger, minced (about 25g)

1 tsp hot curry powder (pref. Madras curry powder)

1 tsp garam masala 

¼ tsp  turmeric

1 tsp salt, to taste

Pinch or 2 red chili flakes, to taste

1 cup split red lentils or split mung dal

½ to ⅔ cup white Basmati rice 

8 cups vegetable broth

1 large bay leaf

2 zucchini (400g), quartered, sliced

2 cups (72g) Swiss chard, stemmed and julienned (or other greens)

1 to 2 handfuls of fresh green beans, cut into 1" lengths

½ tsp salt, to taste

To serve provide the following toppings:

- plain yogurt

- Braggs Aminos

- steamed broccoli

- fresh lemon slices

- chopped cilantro 

- parsley

1. Cook the onion in the oil hot oil in a large soup pot or Dutch oven over medium-low heat, until just starting to soften, about 5 minutes.
2. Add carrots, celery, potato, garlic and ginger. Stir to combine and cover and let the vegetables sweat, stirring occasionally, until the onions are soft and translucent.
3. Add the spices and mix in, cooking for about a minute.
4. Add the lentils, rice, broth, and bay leaf and bring to a gentle boil, then reduce to a simmer and cook for 10 minutes.
5. Add the zucchini squash and green beans and cover to cook for an additional 20 to 30 minutes or until the pulses start to fall apart and the veg is just tender.
6. Stir in the spinach.
7. Turn off the heat. Taste and season with salt, as needed.
8. Ladle into bowls and serve with toppings as desired.

Chickpea Curry

I try to eat locally as much as possible, focusing mostly on foods that can potentially be grown where I live (currently the West Coast of Canada). I even have started some experiments with growing ginger. There are however some items I know I won't ever, conceivably, be able to grow here. But I rest on a part of human history that is age old, which is the spice trade. We've been moving tasty bits of vegetable matter around for a long, long time.

1 cup (328gr) dry chickpeas (3 cups cooked, approx 700g)

1 tsp salt

4 Tbsps. light vegetable oil

1/2 tsp black mustard seeds

1/4 to 1 tsp dried chilli flakes (or 1 to 4 dried chillies)

3 cloves

1/2 cinnamon stick

Optional : 1/8 teaspoon asafoetida (hing)

1 medium onion (6oz/170g), peeled and finely diced 

3-4 pressed garlic

1" fine grated ginger

2 Roma tomatoes (6oz/170g), pureed (fresh preferred, canned ok) 

Dash ground allspice

1 tsp ground coriander

1 tsp ground cumin

1/2 tsp turmeric

1/2 tsp generic curry powder

1/4 tsp cayenne (or less - it is very hot)

1/4 cup or more water, or vegetable or chicken broth

1/2 tsp garam masala

2-3 Tbsps. finely chopped cilantro (optional)

1. Soak the chickpeas in plenty of water overnight.  Bring fresh water to a boil, add drained chickpeas, simmer until soft.
2. Heat oil in a wide sauté pan (pan should be at least 3″ deep) on med-high heat. Add mustard seeds, chillies, cloves, and cinnamon stick and Optional asafoetida. Fry for about 1 min or until fragrant.
3. Turn down the heat and add onions to the pan and cook until onions soften and become translucent. Add garlic and ginger and cook for 1-2 mins.
4. Add tomatoes to the pan, stir well, and then add allspice, coriander, cumin, turmeric, cayenne.
5. Cook for 5 minutes, mixing well (if using canned tomato, cook longer, until the tomato softens and starts to come apart). Add garam masala and beans. Cover and simmer on low for 20 mins, stirring occasionally. Add liquid (water or broth) to get desired sauciness (should be a bit on the thick/dry side).
6. Mash a quarter of the chickpeas and return to the pot and mix in to thicken what liquid there is.
7. Turn off heat, garnish with cilantro, and serve over rice, or with flatbread, parathas, or naan.

Anda Karee (अंडा करी) or Egg Curry

6 Perfect Hard-Boiled Eggs , cut in half

¼ cup oil

2 bay leaves

1 cinnamon stick

1 green cardamom pod, lightly crushed

3 to 4 cloves

1 tsp cumin seeds

1 tsp paprika powder

Salt

1 medium onion, finely chopped

1 Tbsp grated fresh ginger

2 cloves garlic, pressed (or garlic scapes, chopped fine)

½ tsp turmeric powder

¼ tsp cayenne pepper

1½ tsp coriander

1 tsp cumin

¼ + cup water (optionally, use coconut milk if you live where coconut trees grow)

½ tsp Garam masala powder

1. Boil the eggs in advance at least to allow them a little time to cool before shelling them.
2. Heat the oil; stir in the bay leaf, cinnamon stick, cardamom, cloves, cumin seeds, paprika powder and mix in the finely chopped onions.
3. Reduce the heat to medium low and cook onions for almost 10 minutes, adding the salt, or until it is gently brown and very soft.
4. When the onion is brown add the ginger and garlic; continue cooking until the sharp smell of fresh ginger and garlic sweetens and smells cooked, about a minute or two.
5. When the garlic and ginger are fragrant, add turmeric, cayenne, coriander, and cumin powder, mixing well. Add the water so that the spices do not burn and are nicely mixed, cook until fragrant (if using the optional coconut milk add now).
6. Increase the heat to medium and boil the sauce for 5 to 8 minutes, covered, then cooking down to achieve the desired sauciness.
7. Add the garam masala and stir it in.
8. Immediately afterwards, cut the eggs in half and add them to the pan, spooning over the sauce, and cook a few more minutes, just to heat through.
9. Serve immediately with the cut side facing up. It's recommended to serve with a raita or plain yoghurt.

Pork or Lamb Dhansak

On our journey to food sovereignty we have lived on a sheep farm, and currently we are raising pigs. There were no pigs on the sheep farm, nor are there any sheep on our current farm. While living on the sheep farm I was developing recipes that use lamb and/or mutton, but having that source of carbon dry up and be replaced by pork, I felt like I had lost a lot of time and energy. But, lo and behold, pork can substitute lamb in some instances. Ergo, this recipe is very good with either lamb or pork.

2+1 Tbsps mild oil

1 kg/2lb 4oz diced lamb or pork (or pork steaks) shoulder or leg, or a mixture of both

2 onions (12oz/340gr) chopped

25g/1oz fresh root ginger, finely grated

4 garlic cloves, pressed

2 red chillies, seeds removed, finely chopped

1 green cardamom pod, finely ground

1½ Tbsp ground cumin

1½ Tbsp ground coriander

½ Tbsp ground turmeric

1 x 400g/14oz can chopped tomatoes or the equivalent in fresh chopped tomato

200ml/7fl oz beef stock

75g/2½oz red lentils

2 Tbsps honey or maple syrup

1 tsp salt 

½ tsp pepper

To serve

Savoury Rice

Steamed pumpkin pieces

• NOTE: this can prepared in the oven or in the slow cooker. Refer to points 8 and 9 in the instructions for the type of cooking you choose to use.

1. Heat two Tbsps of oil in a large frying pan. Sear the meat until it is browned on all sides. Put in the cooking pot.
2. Add the remaining oil to the pan. Add the onion and fry for 4 to 5 minutes, or until beginning to soften.
3. Meanwhile, combine the ginger, garlic and chilli.
4. Remove the cardamom seeds from their husks and grind them to a fine powder in a pestle and mortar. 
5. Add the garlic and ginger mixture to the pan along with ground cardamom and the remaining spices.
6. Add the tomatoes and beef stock to the pan and deglaze. When all the good browned bits are loose from the bottom, pour into the cooking pot.
7. Mix in the honey or maple syrup and the red lentils. 
8. SLOW COOKER METHOD: Turn the slow cooker on High and cook for 3 hours or until tender. 
9. BAKED METHOD: Preheat the oven to 300°F. Use a casserole and cover to cook for 1½ hours or until the meat is fall-apart tender.
10. Check the seasoning and serve with rice and steamed pumpkin.

Barley Kichadi

Number of portions: 6
Serving size: ~345 g per portion
Calories per serving: ~360 kcal
Speed: Everyday Dish (moderate hands-on, simmering long enough to tenderize)
Experienced cook (active time): 25–30 min
Novice cook (active time): 35–45 min
Total elapsed time: 1hr 30 min
LHSS Score: 9.0 / 10

1 cup pearl barley  (soaked for an hour then drained)

½ cup yellow mung dal OR red lentils

2 Tbsps mild veg oil or ghee 

½ tsp mustard seeds 

½ tsp cumin seeds  

1 onion (6oz/170gr) finely chopped 

Zest from 1 lime OR fresh lemon balm OR curry leaves

A pinch of asafoetida (aka hing)

½ inch fresh ginger, grated or chopped finely

3 to 4 green chillies, chopped finely

¼ tsp turmeric powder 

2 tomatoes (10 to 15 oz) finely chopped (or 14oz/398mL canned)

1 medium carrot (~4 oz/115 g), peeled and diced small

3 cups water 

1 tsp+ of salt, to taste

Chopped coriander leaves for garnishing

4 oz (115 g) chard, roughly chopped

2 Tbsps. lemon or lime juice 

Optional topping: 1 tsp toasted pumpkin seeds per serving (~6 tsp total)

1. Soak barley and pulses for at least 1 hour in plenty of water. Drain before using. 
2. Heat ghee in a large saucepan over medium flame.
3. Add mustard seeds and cumin seeds. When they pop, add chopped onions and sauté.
4. Add lime zest or other option, along with hing, ginger, green chillies and turmeric. Stir fry for up to 2 minutes, or until onions become translucent.
5. Add chopped tomatoes and cook until the tomatoes have broken down and the oil begins to separate slightly from the mixture.
6. Add the soaked barley and pulse of choice and mix well. 
7. Add 3 to 4 cups of water and the salt. Allow the water to come to a nice boil.
8. Lower the heat and cover to cook.
9. Cook for 50 minutes to an hour or until the barley is well cooked and the water is fully absorbed.
10. Add the chard and cook another 10 minutes.
11. Add more water if required, if you feel the barley is not cooked enough. 
12. Remove from heat and serve, sprinkled with lime or lemon juice and garnished with chopped coriander leaves.
13. Serve barley khichdi with yogurt or as it is.

Curried potatoes and beans

This is a relatively simple addition to any Indian-themed meal and has always been received with enthusiasm. It's a dry curry, and I like it matched with something creamy like a dahl.

8 to 10 oz green beans, cut into 1" lengths
1lb to 1lb 6oz potatoes, cut into wedges
2 Tbsps oil
¼ tsp mustard seeds
½ tsp cumin seeds
¼ tsp turmeric powder
½ tsp cumin powder
1 tsp coriander powder
¼ to ½ tsp cayenne pepper, to taste
Salt to taste
½ tsp garam masala
1 tsp + lemon or lime juice

1. Pour the oil in a saucepan and add mustard and cumin seeds. Turn on the heat to medium-high and, when the mustard seeds start to pop (this is unmistakable), add the potatoes and sautée 10 to 15 minutes, or until just starting to brown on all sides and getting soft. Keep covered when not actively sautéeing.
2. Add the beans along with the turmeric, cumin, coriander, cayenne and salt. Mix well and sautée another 8 to 10 minutes or until the veggies are tender.
3. Add the garam masala and the lemon juice, all to just heat up, about 1 minute, and serve. A light drizzle of more citrus juice would not go amiss.

Creamy French Lentil Dal

This contains all sorts of yummy. The cream smooths the flavour of the smoky spicyness of the chillis, and the firm yet tender tooth of the little du Puys lentils. This makes for an excellent addition to a multi-course Indian-style meal, or it does very well on its own, over rice, for a nice lunch.

1 Tbsp vegetable oil
1 medium onion (6oz/170g), minced
2 cloves garlic, minced
1 Tbsp fresh ginger, peeled and minced
2 chipotle canned in adobo, seeded and minced
2 medium carrots, peeled and diced (4oz)
1 cup du Puys lentils
¼ tsp cumin
1 bay leaf
1 cup heavy cream (or 1 can coconut milk for vegan) 
3 cups vegetable stock or water (see NOTE)
Salt and black pepper, to taste
Chopped cilantro for garnish

1. Heat the oil in a medium-sized pot over medium heat. Add onion, garlic, ginger, chilli, and carrots and sauté till the onions are soft and translucent.
2. Add the lentils, cumin, bay leaf, cream (or milk), and stock (or water). Turn heat to low and simmer until the liquid has reduced and the lentils are tender, about 40 minutes.
3. Season with salt and pepper to taste. If you like, use a hand blender to gently purée the soup for a thicker consistency. 
4. Garnish with cilantro. Serve over rice.

NOTE: If you prefer a thicker dal, you can simply subtract the total amount of broth/water, which I tend to prefer if it's meant to be part of a larger ensemble of dishes. Just keep in mind that the bare minimum required to cook the lentils with NO liquid left is 2 cups to every cup of pulses.

Chicken Curry

My cooking snobbery prevented me from posting this recipe earlier, and all that means is that I haven't made it as often as it deserves to be made. I am ashamed. And yet glad to have finally gotten over my snobbery and recorded this fine recipe.

2 Tbsps. flour
1 tsp salt
½ tsp cayenne pepper
1 chicken, cut up into 8 pieces
2 Tbsps mild flavoured vegetable oil
1 Tbsp generic curry powder
1 onion, sliced
2 garlic cloves, minced
1 cup chicken broth
⅓ cup raisins OR candied ginger
1½ Tbsps tomato paste
garnish - chopped fresh cilantro
garnish - plain yogurt

1. Cut up your chicken into 8 pieces and remove the skin.
2. In a paper or plastic bag, mix together the flour, salt and cayenne pepper. Add the chicken and shake well to coat.
3. Meanwhile, heat the oil in a large pan over medium-high heat.
4. Dump the chicken and any remaining flour into the pan and cook until browned. Remove from the pan and set aside.
5. Add the onion and garlic to the pan, adding a little more oil if necessary, and cook for 2 minutes.  Add the curry powder and toss to coat then add the broth, raisins, and tomato paste (it doesn't matter if the onion is completely cooked). 
6. Return the chicken to the pan and simmer for 20 minutes or until the chicken is cooked through and the meat thermometre registers 165°F or juices run clear.
7. If necessary, remove the chicken and cook down the sauce to the desired thickness.
8. Garnish with cilantro and a dollop of plain yogurt.
9. Serve over the rice.

Curried Red Lentil Soup

So simple, and yet so good. This is a staple in our home, and is good as a soup or, with a little less broth, makes an excellent dahl by subtracting 3 cups of water.

Serves 6

About 190cals

2 Tbsps. mild vegetable oil
1 large onion (10oz/285gr), chopped
2 cloves garlic, crushed (or more)
2 tsps. grated fresh ginger
2 tsps. curry powder of your choice
2 cups red lentils
8 cups water or stock
3 carrots, sliced (9oz/255g)
Juice from 1 lemon (2 to 3 Tbsps)
2 tsps. salt

1. Heat the oil in a large stockpot (8 quart). Add the onions and sauté for about 5 minutes. Add the garlic, ginger, and curry powder and sauté a minute more.
2. Add the red lentils and water or stock. Set the timer for 30 minutes.
3. Bring to a boil before reducing to a simmer.
4. After 30 minutes, add the carrots, cover the pot, and simmer for another 15 to 30 minutes, or until the lentils are completely soft.
5. Turn off the heat, add lemon and salt, and serve.