Suz’s “take” on Dal Makhani (Gluten Free/Dairy Free/Organic/Vegan/Vegetarian/Healthy/Wholefoods)

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I LOVE Indian food, and have played around with various Dal Makhani recipes before coming up with one that both my husband and I really, really love. I am happy to share it with you, as it is great for warning winter filling food. 🙂

NOTE: 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:


WINTER WARMING DAL MAKHANI:

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Firstly, soak 1 cup Urid Dal and 1 cup Red Kidney Beans in filtered water for 2 days, changing the water and rinsing daily (this improves the body’s ability to digest the nutrients)… you can either soak them together or separately. After the 2 days, put the Red Kidney Beans (and the Urid Dal if you combined them), into a pot or slow cooker with 4 cups filtered boiling water and make sure the beans boil for at least 15 mins; this is because Red Kidney Beans can be very toxic to humans if not boiled. After the Beans (or Bean & Dal mix) have boiled, drain the water off and set pot or slow cooker aside to add the rest of the ingredients in to:

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OTHER INGREDIENTS –
2 Tbsps organic Coconut Oil
3 cups filtered water
400g chopped organic Tomatoes
1 large finely chopped organic Onion
between 1 tsp & 1 Tbsp of finely chopped organic Chilli (or dried Chilli flakes)
1 Tbsp of finely chopped fresh organic Ginger root
4-6 cloves of finely chopped fresh organic Garlic
2 Tbsps organic Blackstrap Molasses
200ml organic Coconut Cream (optional)
Sea Salt to season at end of cooking

ADDITIONAL SEASONING –
1 tsp organic Garam Masala
1 tsp organic Cumin Seeds
1 tsp organic ground Tumeric
2 organic Ground Cloves
1/2 tsp organic Ground Coriander
1/2 tsp organic Ground Mace
1/2 tsp organic Ground Cardamom
1/2 tsp organic Ground Cinnamon

METHOD –
Add the Coconut Oil, chopped Tomatoes and Onions to the Bean & Dal mix and mix in the Filtered Water, then return to heat. Bring back up to a simmer, then add all the rest of the ingredients except the Garlic, Salt and Coconut Cream.

Continue to simmer for another 30-40 mins (or until the Kidney Beans are soft), then stir in the Coconut Cream (optional), the Sea Salt and the chopped Garlic.

Stir well and while still warm, serve in a bowl with some Flat Bread on the side. Enjoy!

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MAIN INGREDIENTS – Nutritional Breakdown:

KIDNEY BEANS (or “haricots rouges” – red beans – in French)
protein, both soluble & insoluble
– complex carbohydrates, help with stablizing blood sugar levels
– calcium
– copper
– phosphorus
– manganese
– magnesium
– potassium
– iron
– folate
– flavonoids, particularly in proanthocyanidins
– omega’s 3 & 6
– Vit’s C
– antioxidant
– fibre

URID DAL (White Lentil or Black Gram)
– protein
– healthy carbohydrates
– calcium
– magnesium
– potassium
– iron
– folic acid
– Vit’s B
– anti-inflammatory
– anti-aging
– improves digestion
– increases male sex drive & helps lactating mothers
– good for heart health
– fibre
*caution: contains high amounts of oxalic acid, to be avoided by those with kidney stones

TOMATOES
– rich in lycopene (has anti-cancer properties)
– alpha-lipoic acid
– lutein
– choline
– biotin
– molybdenum
– potassium
– iron
– folic acid
– beta-carotene
– Vitamins A, C & K
– reduces cholesterol

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

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

GINGER
– calcium
– magnesium
– manganese
– phosphorous
– potassium
– zinc
– folate
– Iron
– Vitamins B1, B2, B3, B5, B6, C & E
– antioxidant
– anti-inflammatory
– helps immunity

HOT PEPPER/CHILLI
– 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

ORGANIC UNSULPHURED BLACKSTRAP MOLASSES
– calcium
– copper
– iron
– magnesium
– manganese
– potassium
– selenium

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)

COCONUT (including MILK or CREAM)
– iron
– selenium
– calcium
– magnesium
– phosphorus
– Vitamins B1, B3, B5, B6, C & E
– lauric acid (a potent antiviral & antibacterial)
– fibre

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
Note: It is highly unlikely that Cinnamon would grow well in NZ unless in a heated glasshouse, as it needs a MINIMUM indoors temperature of 16C.

Garam Masala
(Many different mixes are available, which generally include herbs that do the following):
Increases absorption of vitamins, minerals and proteins
Soothes stomach and increases digestion
Relieves bloating, heart-burn
Great for detox
Also helps with weight loss
Improves immunity and helps fight disease
Some effectiveness as pain killer
Reduces blood-sugar levels
One Garam Masala recipe is:
1/4 cup coriander seeds
2 Tablespoons cumin seeds
1 Tablespoon black peppercorns
2 teaspoons cardamom pods
Two 3-inch cinnamon sticks, broken into small pieces
1 teaspoon whole cloves
1 whole nutmeg
To Make: Dry roast all ingredients (except nutmeg), crush the spices in Mortar & Pestle. Finally, grate nutmeg and mix in well. Store in an airtight container.

Cloves
Contains Iron, Magnesium, Calcium, Manganese, Vit K and fibre
Active ingredient – eugenol
Antimicrobial
Antibacterial
Anti-inflammatory, great for treating joint pain
Mild anaesthetic, relieves toothache and dental pain
Prevents toxicity from pollutants in the environment
Eases coughs and expels phlegm
Settles upset stomachs
Used to treat digestive tract cancers
Improves digestion and relieves flatulence
Note: It is highly unlikely that Cloves would grow well in NZ, as they need constant high temps and humidity all year round.

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
Available from Kings Seeds –
http://www.kingsseeds.co.nz/shop/Herbs/Alpha+Search+for+Herbs/Cumin-6218.html

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
Rhizomes available from Subtropicals – http://www.subtropical.co.nz/catalogue2.html

CARDAMOM
Contains Iron, Calcium, Sulphur, Phosphorus, Potassium, Manganese and magnesium
Has Vit C and some B vitamins
Analgesic properties
Antiseptic
Antioxidant
Antispasmodic, great for digestive disorders
Cancer prevention, esp. hormone cancers (breast, ovarian, uterine/endometrial & prostate)
Diuretic, also helps with discomfort of kidney and gall stones
Helps fight bad breath, tooth/gum decay and diseases
Soothes sore throat and may relieve voice hoarseness
Expectorant qualities
Available from Subtropicals – but carries a warning, “for Temperature Controlled Hothouses only” –  http://www.subtropical.co.nz/catalogue2.html

GROUND CORIANDER
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
Readily available and easily grown in NZ: http://www.kingsseeds.co.nz/shop/Herbs/Alpha+Search+for+Herbs/Coriander+Slowbolt-6215.html

MACE (Ground)
Vit’s A, B2 & C, iron, carotenes, calcium, copper, magnesium and manganese
anti-fungal, anti-depressant and also an aphrodisiac
digestive & carminative – used for calming the digestive and nervous systems
contains eugenol – relieves toothache & helps with both rheumatic/muscle pains
(Mace is the outer core of the Nutmeg and can be used interchangeable with this)

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

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