Cathy Katin-Grazzini
Cathy's Kitchen Prescription LLC
www.cathyskitchenprescription.com
 
Red Chori Dal
 
Lately, I can’t get enough of Indian dals and whole grain flatbreads. Whether urad dal, chana dal, masoor dal, toor dal, or this red chori dal, they’re all so aromatic and delicious. They’re satisfying and super nutritious. Full of fiber, protein, and micronutrients but very low in fat, Traditional Indian cooking tops its dals with a tadka --.a medley of chilies and spices fried in oil. This oil/ghee-free version will season the dal differently. Serve with whole grain flatbreads like dosa or roti or with whatever whole grain you fancy.
 
Hint
This recipe makes a moderately spicy dal. Feel free to dial the heat up or down, according to your tastes.
 
Prep 15 minutes
Cook time 30 minutes
Serves 4 to 5
 
1 cup red chori dal (adzuki beans)
2 ½ cups water
½ teaspoon turmeric powder
1 Indian bay leaf
A few grinds of black pepper
 
¼ teaspoon black mustard seeds
½ teaspoon cumin seeds
1 red onion, cut in a small dice
2 dried Kashmiri chilies, broken in half
2 tomatoes, cut in a medium dice
2 Indian fresh green chilies, slit
About 10 fresh curry leaves
4 cloves garlic, minced
¾ inch ginger root, peeled and minced or 1 teaspoon ginger powder
1 teaspoon coriander powder
¼ teaspoon turmeric powder
½ teaspoon amchur or 2 tablespoons lemon or lime juice
¼ teaspoon Indian red chili powder or to taste (optional)
¼ teaspoon freshly ground asafoetida (aka hing)
White miso paste, diluted in water, to taste
Chopped or torn coriander leaves (cilantro) as garnish
 
Rinse the red chori and transfer them to a pressure cooker. Add 2 ½ cups water, ½ teaspoon of turmeric powder, Indian bay leaf, and a few grinds of black pepper.
Cook over high heat until the pressure reaches its peak, then cook over low heat for 8 minutes. Turn off the heat and allow the pressure to release naturally.
Heat a large skillet on medium for 2 minutes. Add the mustard seeds, cumin seeds, Kashmiri chilies, and chopped onion, stirring well.
When the onions begin to darken and adhere to the pan, in about 4 minutes, stir in the tomatoes, green chilies, curry leaves, garlic, and ginger. Cover and cook for 10 minutes, stirring occasionally. If the mix dries, add ¼ cup of water. 
Pour in the cooked red chori beans and cooking water. The consistency should be saucy, that is, neither dense nor soupy.
Now season with coriander powder, turmeric, amchur, red chili powder (if using), and asafoetida. Taste and adjust the seasonings as you like. Cook for a final 5 minutes.to allow all the flavors to meld.
Turn off the heat. Season with diluted miso paste to taste.
Serve in warmed bowls and garnish with coriander leaves.