Urad Dal, also known as black gram, is a bean grown in South Asia. Its buttery-rich flavor makes for a delicious addition to a meal.  Urad dal is rich in antioxidants which can be beneficial for the heart, liver and kidneys.

The initial prep for this dish is to soak the urad dal in water for at least two hours in hot water (not boiling) or at room temperature water for 6-8 hours. Once the dal has soaked, bring the water to a boil and cover with a lid. Reduce heat to low and simmer for 25-30 minutes or until the dal softens. Drain the water once cooked and set aside.

Ingredients

Urad Dal

• 1 cup urad dal
• 1/2 yellow onion, chopped
• 1 small bell pepper, chopped
• 1 large carrot, chopped
• 1/2 cup broccoli florets
• 3 garlic cloves, peeled
• 1 large parsnip, chopped
• 2 Tbs tomato paste
• 1 Tbs olive oil
• 1/2 tsp black pepper
• 1 Tbs curry powder
• 1 tsp ground ginger
• Salt
• 1 Tbs apple cider vinegar

Directions

1. Prepare the dal.
2. When you’re ready to cook, preheat the oven to 400ºF and prepare your vegetables.
3. Toss the onion, bell pepper, broccoli, parsnip, garlic, and carrot in a bowl with the olive oil, half of the tomato paste, and spices.
4. Spread the vegetables onto a baking sheet and place them in the oven. Roast for 20-25 minutes or until lightly roasted.
5. Heat a medium pot set to medium-high heat.
6. Once hot, add the 1/2 Tbs of olive oil and the urad dal. Stir to for 2-3 minutes.
7. Next, add the coconut milk, remainder of the tomato paste, 1 Tbs curry powder, 1/2 tsp ginger, 1 tsp garlic powder, and a pinch of black pepper and salt.
8. Stir the urad dal together and bring to a low boil. Once boiling, reduce heat to a simmer, cover, and let it sit for 20 minutes while the vegetables roast.
9. Add the roasted vegetables to the cooked urad dal.
10. Serve over rice and enjoy!

Nutrition Information

Nutrition Disclaimer

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