Spicy Chickpea Dal (Vegan/Vegetarian/Gluten Free/Organic/Healthy)

This is one of our favourite dinner dishes in winter – it is so warming and so filling!
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When I create a recipe, I am very careful what I put into it. I do not use ingredients for fun, I use them for good health! If you want to know what nutritional and medicinal benefits are in my recipes, the profile of ingredients is listed at the end:



It is best to cook this dish in a Tagine (pictured below). If you do not have a Tagine, a deep pan could be substituted.

Soak raw Chickpeas for 2-3 days, until they start to sprout. Change the water and rinse every 12 hours or so. This changes the enzymes in them and makes them easier to digest and healthier.

The Red Split Lentils are much softer and smaller, so they only need soaking for 2-3 hours, or 6 at the most.
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CHICKPEA, CARROT & PUMPKIN DAL WITH LENTILS –

Ingredients:
2 cups pre-soaked Organic Chick Peas
1 cup pre-soaked & rinsed Organic Red Split Lentils
2 Tbsps Organic Cold-Pressed Coconut Oil
3 Organic Carrots – grated coarsely with a peeler
1 cup Organic Pumpkin or Squash – finely cubed
1 large Organic Brown Onion – finely chopped
1 Organic Chilli – very finely chopped
3-4 Organic Garlic Cloves – very finely chopped
3 cups Organic or Homemade Vegetable Stock
bunch of Organic Coriander/Cilantro leaves for garnish
salt & pepper to taste

Spices:
2 tsps. Organic Cumin seeds
2 tsps. Organic Coriander seeds
1 tsp. Organic Rapadura/Jaggery/Panela Whole Cane Sugar
2 tsps. Organic Tumeric Powder
1 tsp. Organic Cinnamon (Ground)

Method:
Melt Coconut Oil in tagine or deep-dish fry pan. Cover and cook Chickpeas in Vegetable Stock until soft (approx. 1 hour).

(While the Chickpeas are cooking, prepare the rest of the Vegetables.)
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Dry roast the whole spices in another pan.
Once aromatic, grind with a Mortar and Pestle.
Then add into the Chickpeas with the powdered Spices.
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Make sure that the fluid level is sitting just over the vegetables at this point.
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Once the Chickpeas are soft, add the vegetables into them and continue cooking.
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Keep on cooking the dinner down until virtually all the fluid has been soaked up.
NOTE: You may need to remove the lid off the Tagine at some point to evaporate the liquid.
Once all the fluid has disappeared, rip up the Coriander leaves and garnish the dish with them.
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Dish into bowls and place a sprig of Parsley on each one before serving. (see photos at beginning of post)

Main Ingredients – Nutritional breakdown

CHICKPEAS (GARBANZO BEANS)
– protein
– potassium
– iron
– folate
– calcium
– phosphorous
– magnesium
– zinc
– copper
– manganese
– choline
– selenium
– essential amino acids
– Vitamins A, B6, C & K
– lowers cholesterol
– helps with diabetes
– promotes bone health
– fibre

RED SPLIT LENTILS
protein
– iron
– folate
– molybdenum
– copper
– potassium
– selenium
– manganese
– phosphorus
– zinc
– magnesium
– calcium
– phosphorous
– zinc
– Vitamins B1, B2, B3, B5, B6, C, E, K
– antioxidant
– phytochemicals

ORGANIC COLD-PRESSED COCONUT OIL
– lauric acid (helps kill harmful pathogens such as bacteria, viruses and fungi)
– triglycerides (medium chain fatty acids – helps with diabetes, heart, Crohn’s, IBS, Alzheimers, thyroid, & immunity)

CARROTS
– copper
– calcium
– potassium
– phosphorus
– manganese
– beta-carotene
– falcarinol (can destroy pre-cancerous cells)
– folic acid
– Vitamins A, B1, B5, B6, C & K
– antioxidant
– fibre

PUMPKIN
– potassium
– phosphorus
– copper
– iron
– folate
– Vitamins A, B1, B2, B3, B5, B6, C & E
– poly-phenolic flavonoid compounds
– antioxidant
– carotenes
– fibre
– controls cholesterol

ONION
– chromium
– quercetin (helps with preventing cancer)
– potassium
– iron
– folic acid
– Vitamins A, B6, C & E
– sulphur compounds, when raw
– fibre

CHILLI/CAYENNE/CAPSICUM
– manganese
– magnesium
– molybdenum
– folate
– zinc
– copper
– phosphorous
– potassium
– selenium
– carotenoids
– cysteine (amino acid)
– capsaicin (good for pain)
– other phyto chemicals thought to reduce cancer cell growth
– Vitamins A, B1, B2, B3, B5, B6, C, E & K
– anti-inflammatory
– antioxidant
– antibacterial
– fibre

GARLIC
– selenium
– manganese
– calcium
– copper
– potassium
– phosphorus
– iron
– Vitamins B1, B6 & C
– fibre
– immune booster
– reduces blood pressure

CORIANDER/CILANTRO (Leaves)
– iron
– folate
– manganese
– magnesium
– potassium
– phosphorus
– zinc
– calcium
– Vitamins A, B1, B2, B3, B5, B6, C, E & K
– heavy metal detox

Health benefits of Spices used:

CUMIN
High in Iron, also has Calcium, Copper, Potassium, Magnesium, Manganese, Selenium & Zinc Has Vits A, C & E, plus B Complex vitamins
Immune boosting
Anti-Fungal
Antioxidant, great for liver detoxing
Improves digestion
Cancer fighting capabilities
Can also help with insomnia
Excellent source of fibre

CORIANDER (GROUND)
Iron, Folate, Manganese, Magnesium, Potassium, Phosphorus, Zinc, Calcium, Copper
Contains Vit A, B1, B2 & B3
Antiseptic
Antioxidant,
Linalool – Essential oil
Helps protect against bowel cancer
Carminative
Digestive aid – great for stomach pains
Cholesterol lowering

TURMERIC
Active ingredient – curcumin
Powerful antioxidant properties
Anti-inflammatory, excellent for arthritis
Use topically or in poultices to relieve bruises, cuts etc.
Used for Alzheimer’s and heart disease
Studies show benefits for fighting cancer
Helpful for menstrual disorders
Can be beneficial for diabetes

CINNAMON
Contains Calcium, Manganese and Fibre
Anti-microbial
Anti-inflammatory
Improves circulation – warming
Controls blood sugar levels very well
High in antioxidants (contains glutathione)
Stimulates digestion & appetite
Sooths indigestion and relieves nausea
Relieves flatulence and diarrhoea
Blood thinning properties

© 2014-2015: “Garden to Kitchen” with Suz – All content on this blog is Copyright.

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