Estofado de Lentejas Sazonadas

Ingredients for Seasoned Lentil Stew

• 120ml thoor dal (yellow pigeon peas) or dried yellow split peas, rinsed and drained

• 850ml water, divided

• 1/8 teaspoons ground turmeric

• 1/2 teaspoons tamarind concentrate (preferably Tamicon brand)

• 2 tablespoons hot water

• 1 cucharada de aceite vegetal

• 1/8 teaspoons fenugreek seeds

• 1/8 cucharaditas de asafétida molida

• 1 medium boiling potato, cut into 3/4-inch pieces

• 1 tomate pequeño, picado

• 1 small onion, chopped

• 110g okra or green beans, trimmed and cut into thirds

• 1 small fresh green chilli, such as serrano, Thai, or jalapeño, slit lengthwise with stem end intact

• 1/4 taza de cilantro picado

• 4 teaspoons sambar powder ()

• Sal

• Fresh lemon juice to taste

Bring dal, 350ml water, and turmeric to a boil in a small saucepan. Reduce heat to very low and cook, covered (check occasionally, and if mixture appears dried out, add up to about 60ml water), until peas are soft and break when pressed with a spoon, about 30 minutes (45 minutes if using split peas).

Meanwhile, dissolve tamarind concentrate in 2 tablespoons hot water, breaking it up with your fingers.

Heat oil in a 4-quart heavy saucepan over medium-high heat until it shimmers, then cook fenugreek seeds and asafetida, stirring, until fenugreek seeds begin to brown, about 30 seconds. Stir in remaining 2 cups water, potato, vegetables, chilli, coriander, sambar powder, tamarind mixture, and 1 1/2 teaspoons salt. Bring to a boil, then simmer, uncovered, until all vegetables are tender, about 20 minutes.

Mash dal in saucepan with a potato masher or back of a spoon to form a coarse paste, then stir into vegetable mixture. Simmer 10 minutes, stirring in water as necessary to thin (consistency should be thinner than pea soup). Season with salt and lemon juice.

Descargo de responsabilidad

Si bien se ha hecho todo lo posible para garantizar que la información sea precisa y esté actualizada, las necesidades individuales pueden variar y los requisitos dietéticos pueden diferir según las condiciones de salud personales. Siempre revise las etiquetas de los alimentos y la información sobre alérgenos antes de preparar o consumir cualquier receta. Si tiene preocupaciones específicas de salud, alergias, intolerancias o sigue una dieta prescrita médicamente, busque el consejo de su médico de cabecera, farmacéutico o un dietista registrado antes de realizar cambios significativos en su dieta o estilo de vida.