Bengali Sweet and Sour Lentils

May 25, 2023May 25, 20230 13
Bengali Sweet and Sour Lentils recipe for a flavorful meal
in Main

Prep

10 min

Cook

50 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/4 cups channa dal
1 quart water
2 bay leaves , torn ( or curry leaves )
3 fresh chili peppers , slit to remove seeds , but left whole
3/4 teaspoon ground turmeric
1/2 teaspoon asafoetida powder
2 -3 tablespoons vegetable oil
1/2 onion , finely chopped
3/4 inch fresh gingerroot , finely chopped
1 ounce creamed coconut , grated
1 fresh green chile , seeded if desired , and chopped
1 1/2 tablespoons brown sugar
1 1/2 tablespoons tamarind paste
1/2 teaspoon garam masala
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
salt , to taste
1 tablespoon ghee , melted
1 teaspoon garam masala
fresh cilantro , chopped

Nutrision Information

Servings Per Recipe
4
Calories
310
Sugar
7g
Fat
10g
Bengali Sweet and Sour Lentils, also known as chholar dal, is a popular dish in Bengali cuisine. It is traditionally served as a side dish with rice or flatbread, but can also be enjoyed as a main dish. The combination of savory lentils and sweet-and-sour flavors makes it a unique and satisfying meal that is sure to please. This recipe is easy to make and can be customized to suit your taste preferences.

Instructions

1.Sort and wash the lentils well in cold water.
2.In a large pot, place the lentils, water, bay leaves, whole chili peppers, turmeric, and asafoetida.
3.Bring to a boil over medium-high heat, reduce heat to low, and simmer, covered, for 30-45 minutes, or until the lentils are tender.
4.Meanwhile, heat the vegetable oil in a large pan over medium heat.
5.Add the chopped onions, gingerroot, and creamed coconut. Cook until the onions are translucent and the coconut is heated through, stirring often.
6.Add the chopped green chili, brown sugar, and tamarind paste to the pan. Stir to combine, then continue cooking for another 5 minutes, until the ingredients are well combined.
7.Add the garam masala, ground cumin, and ground coriander to the pan. Stir to combine, then add salt to taste.
8.Pour the onion mixture into the pot with the cooked lentils. Stir until well combined and heated through.
9.In a small pan, heat the ghee over medium heat. Add the remaining garam masala and stir to combine.
10.Serve the lentils hot with a drizzle of the ghee mixture and a sprinkle of fresh cilantro.

PROS

This Bengali Sweet and Sour Lentils dish is a flavorful and healthy meal that is easy to make.

The combination of lentils and spices provides a good source of protein and essential nutrients.

It is also naturally gluten-free and vegetarian, making it a versatile choice for those with dietary restrictions.

CONS

This dish may not be suitable for those who are sensitive to spicy food or have a low tolerance for heat.

While lentils are high in protein and fiber, they can also be difficult to digest for some people, leading to bloating and discomfort.

HEALTH & BENEFITS

Lentils are a good source of plant-based protein, fiber, and essential nutrients such as iron, zinc, and folate.
They are also low in fat and calories, making them a good choice for weight management and heart health.
The spices used in this dish, such as turmeric, coriander, and cumin, have been linked to various health benefits, including reducing inflammation and improving digestion.

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