Chana Dal with Swiss Chard

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Ingredients:

• 1 tablespoon extra virgin olive oil
  
• 1/2 cup finely chopped onion
  
• 1 tablespoon minced garlic
  
• 1 teaspoon fresh ginger
  
• 1 teaspoon ground cumin
  
• 1 teaspoon ground coriander
  
• 1/2 teaspoon ground tumeric
  
• 1/2 cup chana dal
  
• 1 cup chopped and drained fresh or canned tomatoes
  
• 2 cups water
  
• 1 bunch red or green Swiss chard (about 1 pound)
  
• 1 teaspoon salt or to taste
  
• Freshly ground black pepper
  

Preparation:

• Heat the oil in a nonstick skillet over medium-high heat. Add the onion and sauté for 3 to 4 minutes, until golden, stirring occasionally. Reduce the heat to medium and add the garlic, ginger, cumin, coriander, and tumeric. Sauté, stirring, for 1 to 2 minutes. Add the chana dal, tomatoes, and water. Bring to a boil, reduce the heat, and simmer, covered, for 45 minutes, until the beans are soft and partially disintegrated.

• While the stew is simmering, separate the chard stems from the leaves. Chop the stems into 1/2-inch lengths and the leaves into 1-inch pieces.

• When the beans are done, add the chard stems, cover, and simmer for 5 minutes. Uncover and add the leaves by handfuls, stirring to incorporate them. After all the leaves are in the pot, simmer for 1 to 2 minutes until the chard is wilted, but still bright green. Add the salt and pepper to taste.

Serving Suggestion:

Seve immediately in shallow bowls.

Source:

Deborah Friedson Chud, M.D., The Gourmet Prescription: High Flavor Recipes for Lower Carbohydrate Diets, Bay Books, 1999, page 194. Reprinted with permission of the author and publisher.

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Last modified: January 11, 2001