Serves: 4
Total Calories: 76

1 tablespoon mustard oil
1 teaspoon black mustard seeds
1 cup dried adzuki beans (red chori dal), sorted and washed in 3 to 4 changes of water
1 large tomato, finely chopped
12 to 15 fresh curry leaves
1/8 teaspoon ground asafoetida
1 tablespoon peeled minced fresh ginger
1 clove fresh garlic (large), peeled
1 tablespoon ground coriander
1/2 teaspoon ground cumin
1 teaspoon salt, or to taste
5 to 6 cups water
1/4 cup finely chopped fresh cilantro, including soft stems
1/2 cup nonfat plain yogurt, whisked until smooth

1. Heat the oil in a large nonstick wok or saucepan over medium-high heat and add the mustard seeds they should splutter upon contact with the hot oil, so cover the pan and reduce the heat until the spluttering subsides.

2. Add everything except the water, cilantro, and yogurt, and stir to roast the dal until it is fragrant and lightly golden, about 10 minutes. Add about 4 cups water and bring to a boil over high heat. Reduce the heat to medium-low, cover the pan and simmer until the dal is soft and creamy, about 1 hour. Stir occasionally and add more water as needed. Transfer to a serving dish, mix in the cilantro, then swirl in the yogurt with parts of it visible as a garnish. Serve.

From "1,000 Indian Recipes." Copyright 2002 by Neelam Batra. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 4
Total Calories: 76
Calories from Fat: 3

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