Serves: 4
Total Calories: 174

1 cup white beans, washed
4 to 4 1/2 cups water
1 teaspoon salt, or to taste
2 bay leaves
2 black cardamom pods, crushed lightly to break the skin
1 stick cinnamon (1-inch)
3 tablespoons vegetable oil
1 clove fresh garlic (large), minced
1 1/2 teaspoons cumin seeds
2 large tomatoes, finely chopped
1 to 3 fresh green chili pepper, such as serrano, minced with seeds
1 1/2 tablespoons peeled minced fresh ginger
2 tablespoons ground coriander
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/2 cup nonfat plain yogurt, whisked until smooth
1/2 teaspoon ground, dried fenugreek leaves
1/2 cup finely chopped fresh cilantro, including soft stems
1/4 teaspoon Garam Masala

1. Soak the beans in water to cover by 2 inches at least 4 hours. Drain, then place them in a pressure cooker along with 4 cups water, salt, bay leaves, cardamom pods, and cinnamon. Secure the lid and cook over high heat until the regulator indicates high pressure, then cook 1 minute more. Reduce the heat to low and continue to cook another minute. Remove from the heat and allow the pot to depressurize on its own, 12 to 15 minutes. Carefully open the lid and check to see if the beans are very soft with some of them broken if not, cover, bring up to pressure, and cook under high pressure another minute. Or cover and boil until the dal is soft and creamy, about 30 minutes.

2. Meanwhile, heat the oil in a medium nonstick saucepan, and cook the garlic until barely golden, about 30 seconds. Add the cumin seeds they should sizzle upon contact with the hot oil. Quickly add the tomatoes, green chili peppers, and ginger and cook, stirring as needed, initially over high and then over medium heat until all the juices evaporate, about 10 minutes.

3. Add the coriander, ground cumin, and turmeric and cook, stirring, about 1 minute. Then add the yogurt, a little at a time, stirring constantly to prevent it from curdling, until it is absorbed. Mix in the fenugreek leaves and cilantro, and simmer another 5 minutes. Transfer to the pressure cooker. Stir well and bring to a boil over high heat. Reduce the heat to low and simmer about 15 minutes, uncovered, adding more water, if necessary. Transfer to a serving dish, sprinkle the garam masala on top, and 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: 174
Calories from Fat: 93

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