This recipe is hot off the stovetop from our Sport Performance Dietitian, Kristin. Can you all say drooling and happy belly?? Cuz that’s what’s happening with this creation! —Dina
——————
As a single working Mom of a teenager, I’ve watched our grocery budget explode over the past 3 years. Eggs, meat, fruit, dairy, snacks, and just about everything else has become so expensive (I know, I sound like my grandparents). But seriously, when did a loaf of freshly baked sourdough bread cost eight dollars?!
I am always looking for delicious (has to be delicious), less expensive ways to feed my family. Meals need to be packed with protein, fiber, veggies, and also convenient. If I can “get it all” in one pot, I’m a happy cook.
In Indian (from India) cooking, dal* are dried and split pulses (the edible seeds of various leguminous plants such as chickpeas, lentils, and beans). They are high in fiber, protein, iron, and complex carbohydrates, and low in fat. Because they’re plant-based, pulses have no cholesterol. Bonus, they’re inexpensive!
This is my latest inspired creation and I hope you enjoy it as much as we did.
Chana Dal Squash and Spinach Soup Recipe
This recipe takes about 30 minutes to prepare and about an hour and fifteen minutes* to simmer (largely unwatched). Nourishes 6 hungry people.
Ingredients:
1 cup chana dal* (also called split black grams or urad dal). You can also use toor dal (pigeon peas)
4 cups low-sodium chicken stock (use water or mushroom stock if you’re vegetarian/vegan)
1 small or ½ large butternut squash, peeled, cored, and cut into bite-sized pieces (could also use pumpkin, acorn, or any of your favorite squashes)
1-2 cups water (as needed)
½ teaspoon turmeric powder
1 tablespoon ghee or olive oil
½ teaspoon mustard seeds
1 teaspoon cumin seeds
1/8 teaspoon asafetida powder (optional)
1 large onion finely chopped
6-8 cloves of garlic finely chopped or minced
½ teaspoon red chili flakes or 1 green chili, more or less (how much “heat” is entirely up to you)
1 inch of fresh ginger, peeled and finely chopped or minced
¼ cup of tomato paste
½ teaspoon garam masala
1 container (5 or 8 ounces) fresh spinach
Salt to taste
Preparation Steps:
Wash and soak the chana dal in 4 cups of warm water for at least an hour*.
Drain the water. Add the soaked chana dal, squash, turmeric, and stock plus one cup of water to a large pot. Bring to a boil then reduce to a simmer.
In a separate saucepan or skillet over medium heat, add ghee (or oil)
Add mustard seeds. Stir. When they begin to pop, add cumin seeds. Stir.
Add asafetida (if you’re using any)
Add onion and stir until they are translucent
Stir in garlic. When it is aromatic (1-2 minutes), add chili flakes and ginger. Stir for another minute.
Add tomato paste
Stir for another few minutes. Add this to the simmering chana dal.
Add water if needed to preferred consistency
Simmer until chana dal is soft
Add spinach leaves & garam masala
Season with salt
Use an immersion blender (or mash with a potato masher) for a creamier texture.
*Notes: Soaking chana dal for at least an hour (up to overnight in the fridge) significantly shortens the cooking time. Various dal can be found at your local Indian market or online.
Basic nutritional info per serving (recipe yields ~6 servings):
300 calories
45 grams carbohydrate
15 grams fiber
15 grams protein
3 grams fat
7 grams iron
130 grams calcium
sodium content depends on how much you add (note that a teaspoon of iodized salt contains 2400 milligrams of sodium)
ENJOY!
-Kristin