Lentil Dal with Tomato & Kale

Lacinato kale in late June, just before harvesting the first crop and combining ...

... with lentils, tomatoes & spices in this An Honest Kitchen inspired recipe.

Though I'd planned to save this post & recipe until Autumn, these past few days the weather's been cooler and wetter and my mood's been serious and introspective. Neither seems suitable for salads. So the time seems right to share this lovely dal recipe that's warming and comforting as well as simple, tasty and nourishing. Another winner from Kathryn & Lucy.

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 Lentil Dal with Tomato & Kale

adapted from Lentil Dal with Tomato & Silverbeet in the Autumn 2010 issue of An Honest Kitchen by Kathryn Elliott & Lucinda Dodds.

Serves 3 - 4

1 cup (250 mL)  split red lentils, washed
2 cups (500 mL) water
2 slices fresh ginger
¼ teaspoon (1 mL) turmeric
2 tomatoes, roughly chopped
large bunch of young kale, about 2 cups (500 mL) of harvested leaves without stems, washed and roughly chopped [the original recipe calls for silverbeet]
1 tablespoon (15 mL) canola oil
1 teaspoon (1 mL) mustard seeds
1 bay leaf
1 dried chilli
1 teaspoon (1 mL) ground cumin
1 teaspoon (1 mL) ground coriander

To serve: rice and some natural yoghurt (optional)

Cook the lentils:  Put the lentils, ginger and turmeric into a heavy-based saucepan with a lid. Add water. Bring to the boil, turn down to a gentle simmer and place the lid on the pan. Cook for about 15 minutes, stirring occasionally to prevent the lentils from sticking to the bottom of the pan. The lentils should be starting to break down and lose their shape. You may need to add a bit more water, if the dal becomes too thick and gluggy.

Add the vegetables:  Add the tomatoes and kale. It will look like way too much greenery at this stage, but don't worry. Give the dal a quick stir and then place the lid back on the pan. Continue cooking gently, for about 10 minutes, until the kale has wilted and softened.

Make the tarka:  Heat the oil in a separate small saucepan or frying pan. When hot, but not quite smoking, add the mustard seeds. These should start popping almost immediately. Put in the bay leaf and dried chilli. Cook for a few more seconds, just until these start to brown, and then add the cumin and coriander. Swirl the spices around in the oil for a couple of seconds and then pour the contents of the saucepan into the lentils. The lentils may spit slightly when you do this, so take care. Cover the pan immediately and leave to absorb the flavours for a couple of minutes. Remove the lid, stir and season with salt and pepper.

Some of Kathryn & Lucy's notes with my comments in {parentheses}:

Dals get even better after they've been stored in the fridge overnight – the flavours soften and blend. They can also be frozen. {Yes, I enjoyed the dal for lunch the next day & froze a couple of portions for quick meals.)

This makes a mild flavoured dal. If you want more heat, then use a chopped up fresh chilli instead of the dried one. {I like a spicy dal so I'd also add a pinch or two more of the other spices.}

We've chosen to use split red lentils, as they're the quickest cooking. However you could use almost any type of split bean or pea in this recipe. Just be aware it may take longer to cook and need some extra water added during the  cooking. {I encourage you try the split red lentils -- they create a lovely colour scheme with the kale & tomatoes.}

A bowl of dal, with rice and mango chutney is comfort food for me [Lucy] — the silverbeet and tomato make for a wonderful, creamy dish.  {Mmmmmm.}

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Elaine's nutrition notes:

This tasty combination of three, natural "superfoods" (lentils, tomato, kale) provides a full array of building blocks for good health, particularly protein, fibre, vitamin A, vitamin C, folate, assorted phytonutrients, potassium, calcium and iron. Truly the definition of a nutrient-dense recipe.

Nutrient analysis of Lentil Dal with Tomato & Kale (PDF) - I don't encourage healthy people to "count calories." But some individuals on special diets for health conditions (e.g., kidney disease, iron deficiency anemia, protein-energy malnutrition) may need this information either to make sure they're meeting their needs or not exceeding restrictions.
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With my second crop of kale ready to harvest and farmers' market tomatoes at their peak, I'll be making this dal again soon.

Vegetarian Lentil Paella

If on a Sunday in early Autumn, you have a craving for fresh tomatoes in a warm, cooked dish rather than a  salad, may I suggest Vegetarian Lentil Paella. I don't want to be disloyal to my favourite ratatoulle but if pressed to choose, I think I'd use my last two tomatoes in this recipe:

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Vegetarian Lentil Paella
adapted from Better Homes & Gardens Vegetarian Recipes (Cooking for Today)

1 medium red or orange sweet pepper, chopped
1 medium yellow sweet pepper, chopped
2 stalks celery, sliced (1 cup)
1 medium white onion, chopped (1/2 cup)
1 medium red onion, chopped (1/2 cup)
4 cloves garlic, minced
2 tablespoons olive oil
1 cup lentils {addendum - I used split red lentils}
1-3/4 cups vegetable broth
1/8 teaspoon powdered saffron or 1/2 teaspoon tumeric
2 medium tomatoes, seeded and chopped (1 cup)
1 cup fresh or frozen (thawed) peas
1/3 cup pimiento-stuffed olives
1/3 cup pitted ripe olives
1/4 cup snipped cilantro or parsley

In a Dutch oven cook the peppers, celery, onions, and garlic in hot oil till the onion is tender but not brown. Rinse lentils. Add lentils, vegetable broth, and saffron or tumeric to the pepper mixture. Bring to a boil; reduce heat. Cover and simmer for 20 to 30 minutes or till lentils are tender and liquid is absorbed. Stir in tomatoes, peas, stuffed olives, ripe olives, and cilantro or parsley. Heat through. Season to taste before serving. Makes 4 servings.

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Food guide comparision:

A generous ladle-full (about 375 mL or 1-1/2 cups) of the paella served over a small scoop (about 175 mL or 3/4 cup) of brown basmati rice provides 2 servings of Vegetables, 1-1/2 servings of Grains, and 1 serving of Legumes, Nuts and Other Protein-Rich Foods.

Without consulting a computer program or food composition tables, I can tell you this vegetarian paella is an excellent source of protein, fibre, vitamin C, folate, vitamin A, and the anti-oxidant, lycopene. I'm following Martha Rose Shulman's example and not listing a more detailed nutritional analysis. (Thank you, Kathryn, for pointing out this thoughtful, provocative article -- required reading for anyone at risk of "nutritionism".)  Marion Nestle's comment, in the same article, applies here:

The basis of healthful diets is variety, relatively unprocessed foods, and not eating too much. Variety and processing matter because 'real' (relatively unprocessed) foods contain large numbers of required nutrients but in different amounts and proportions. If you vary food intake, you don't have to worry about individual nutrients because the foods complement each other.

(If you are on special diet for a medical condition, please email me and I will provide you with the nutrient analysis so you can determine if this recipe is appropriate for you.)

A pleasing mixture of textures and flavours

After I rediscovered barley's great flavour and versatility a few weeks ago, I began searching through my favourite cookbooks for recipes featuring this grain. When I turned to Persian Barley & Split Pea Stew in this Moosewood book, I stopped looking. "Now here's something different from the usual barley and mushroom combination," I thought.  And it also met the criteria I'd set for the next new recipe-to-try: #1) a mixture of grains, legumes and vegetables, #2) simple -- not necessarily fast-to-make, but needing only basic tools & skills and one or two pots, #3) adaptable to making in stages, and #4) most if not all ingredients on-hand in the pantry or cold storage (fridge, freezer, or, make-shift "root cellar" on the balcony). This past weekend, all the necessary ingredients, including time, energy and concentration, converged in a pleasant afternoon cooking session and a tasty Sunday dinner...

Persian Split Pea & Barley Stew

... A comforting, hearty meal on a March day when the weather sharply shifted from lamb-like to leonine, and my thoughts turned from seed-sowing to protecting the balcony plants from freezing. The next day, a snow-day and a rare Monday off work for me, I enjoyed leftovers at lunch. I also put in the freezer several future meals for busy days. Yes, I agree, fresh is best, but because of my work hours, I need ready-to-serve meals that I can turn to when time, inspiration and energy are running on empty. (I worry a bit about confessing these things. I hope you won't be shocked or disappointed to know I don't cook from scratch everyday.)

Now, on to the recipe. I'm sharing the classic version as published with my modifications in {curly brackets}.

PERSIAN SPLIT PEA & BARLEY STEW

This combination of grains, legumes, and vegetables offers a pleasing mixture of textures. The barley adds chewiness and the yellow split peas help to thicken the flavorful vegetable stock. The currants and sweet spices nicely offset the tanginess of the lemon and yogurt

STEW
1/2 cup raw barley
1 bay leaf
1 large garlic clove
4 cups water
1 cup dried split yellow peas
1 teaspoon ground cardamom
1/2 teaspoon cinnamon
1 cup coarsley chopped onion
1 cup carrots, peeled and cut into 1-inch chunks
2 cups potatoes, cut in 1-inch chunks
1 1/2 teaspoons salt
1 pinch cayenne
2 cups vegetable stock
2 cups coarsely chopped tomatoes
2 tablespoons currants
1/4 cup minced fresh parsley
2 tablespoons fresh lemon juice (about 1 lemon)
salt and ground black pepper to taste

GARLIC YOGURT (optional)
1/2 cup nonfat yogurt
2 minced small garlic cloves
pinch of salt

toasted pine nuts (optional)
lemon wedges (optional)

1. In a medium saucepan, bring the barley, bay leaf, garlic and 2 cups of water to a boil.
2. Reduce the heat, cover and simmer for 15 minutes. {In the morning, I cooked the barley in a rice-cooker.}
3. Add the split peas, cardamom, cinnamon and the remaining water and simmer, covered for another 45 minutes, or until the barley and split peas are soft and most of the liquid has absorbed. {While the barley was cooking, I cooked the split peas & seasonings in a separate pot.}
4. Stir occasionally and, if necessary, add a small amount of additional water to prevent the mixture from sticking. {I combined the cooked barley and split peas and set them aside in the fridge until late afternoon when I continued with the next steps.}
5. While the barley and split peas are cooking, place the onions, carrots, potatoes, salt, cayenne, and stock in a large saucepan.
6. Bring the mixture to a boil, reduce the heat and simmer, covered for 10 minutes.
7. Stir in the tomatoes and continue to simmer, covered, for about 10 minutes, until the vegetables are tender.
8. Add the cooked barley and split peas. Stir in the parsley, lemon juice, and salt and pepper to taste. Discard the bay leaf.
9. If desired, combine the garlic yogurt in a small bowl. Sprinkle on a few toasted pine nuts and serve with several lemon wedges or a dollop of garlic yogurt.

Nutrient analysis (without optional ingredients) based on 6 servings; serving size about 500 mL (2 cups)

Calories (kcal)	264.9	Folate (μg)	139.6
Fat (g)	1.6	Vitamin B6 (mg)	0.3
Protein (g)	14.1	Vitamin B12 (μg)	0.1
Carbohydrate (g)	51.7	Calcium (mg)	109.1
Sugar (g)	11.2	Iron (mg)	4.4
Fibre (g)	7.4	Sodium (mg)	1105.1
Vitamin A (μg)	457.6	Potassium (mg)	972.6
Vitamin C (mg)	30.1
Vitamin D (μg)	0
Vitamin E (mg)	1.3
Thiamin (mg)	0.4
Riboflavin (mg)	0.2
Niacin (ne)	7.2

Source: Dietitians of Canada's Recipe Analyzer.

Canada's Food Guide/Vegetarian Food Guide evaluation: A 500 mL (2 cup) portion provides about 1 serving of high-fibre grains, 1 serving of low-fat meat alternatives/legumes, nuts, other protein-rich foods, and 2 servings of vegetables. The yogurt provides a partial serving of milk products/calcium-rich foods.

Rating: 5 stars for so many good things in one simple stew: flavourful, nutrient-rich, economical, easy-to-make and slow. Time at the stove, stirring the aromatic ingredients, was a pleasure that preceded the joy of eating.