Much of India subsists on a vegetarian diet, so the recipes are rich in protein, fiber, iron, and other essential nutrients. Eating well equals feeling well. You don't want to be that vegetarian living off of pizza, fries, and mac and cheese. Well, we might want to be that person, but we probably won't enjoy the health consequences.
Anyhow, tomorrow is grocery day and so the cupboard was looking a little bare this evening. I conjured up this truly delicious dinner with some mung beans that had been in the pantry way too long (sadly, as they made an excellent dal, even better than lentils!), and the last few yellow squash from our garden. Once you get the hang of some basic curry recipes, you can easily adapt them to whatever produce and pantry staples you have on hand.
Mung Bean Dal
1 pound dried mung beans, rinsed and picked over1 Tbsp olive oil
1 onion, diced
2 cloves garlic, minced
1/2 tsp each: turmeric, chili powder, cumin, ginger
dash each: cardamom, crushed red pepper, cinnamon
salt to taste
1/4 cup tomato puree
1/2 cup water
4-5 roma tomatoes, diced
Cook your mung beans. I soaked mine for about an hour first, and they took about an hour to cook. (They may take a little longer if you don't soak at all, or less time if you soak several hours.) Drain off any excess liquid that remains after cooking. (I had very little, so didn't need to drain. It will depend on how much water you add while cooking.)
In a large skillet, saute your onion in olive oil until golden. Add garlic and stir until aromatic. Stir in your spices and fry for a few minutes. Add the tomato puree, water, and chopped tomatoes, stirring well. Salt to taste. Let the spice mixture simmer for about 5 minutes or so. Then, stir it into your mung beans.
Add a cup or two of water and cook for about 10 or 15 minutes until thickened. Add more salt if you'd like. You don't want to over-salt things, but you should add enough to bring out the flavor of the dish. This is a mild flavored dal with just a bit of heat. If you want it spicier, add more crushed red pepper, some cayenne, or fresh chilies.
Curried Summer Squash
1 Tbsp olive oil1 small onion, diced
1 red bell pepper, diced
1 clove garlic, minced
1 tsp curry powder
1/4 cup tomato puree (or 1 Tbsp tomato paste would work too)
1/2 cup water
2-3 yellow squash, cut into 1" chunks
1 tsp sugar
salt to taste
Over medium-low heat, saute onion in olive oil until it starts to soften. Add red pepper and saute together until the onion starts to turn golden. Toss in the garlic and stir until you smell the garlic aroma. Add your curry powder and stir well, frying the spice for a minute or two, then add your tomato puree, salt, sugar, and water. Add the squash, stir well to coat, adding a little more water if needed. Cover and cook over low heat for about 15 minutes until the squash is very tender, stirring occasionally. This is one of my new favorite curry dishes! So good!
I served the beans over brown rice (not traditional, but extra nutritious!) with the squash on the side.
