The word "khana" in Indian Khana Made Easy means food. So come on, let's explore and cook some easy Indian food together including Gluten Free dishes.

March 8, 2017

March Lentil Madness Continues with Chayote and Moong Dal


ARE YOU GETTING YOUR NUTRITION ON??

MARCH IS NATIONAL NUTRITION MONTH

This year's theme is "Bite into a Healthy Lifestyle" which focuses on fitness and making good food choices. 

We're definitely on board with not only the message but also doing our best to stay fit and eat better. We've already kick started our fitness by replacing rice at night with healthy salads and/or smoothies. We also incorporate lentils wherever we can so we can get our protein intake. 

Lentils such as chickpeas, black beans, masoor dal, moong dal, etc. are a good source of protein. This week we cooked chayote and moong dal. Moong dal has a high source of nutrients including manganese, potassium, magnesium, copper, and dietary fiber. 

Let's check out the Chayote and moong dal recipe:

Chayote and Moong Dal

Ingredients
- 2 Chayote, peeled and cut into 1/2" pieces
- 1/4 cup Moong dal (mung), soaked for 30 minutes to 1 hour
- 1/2 tsp crushed green chilies  or 2 chilies, finely chopped
- 1/4 cup dry shredded coconut
- 2 Tbsp vegetable oil
- 1/2 tsp whole mustard
- 1/2 tsp whole cumin 
- 1/4 cup fresh coriander, chopped (optional)
- 1/8 tsp turmeric powder
- 1 tsp salt

Procedure
- Heat oil in a a two quart saucepan and season with whole mustard and cumin. When they splutter, add green chilies and turmeric. Stir for 30 seconds.
- Now add chopped chayote and drained moong dal. Next add salt and half cup of water. Cook on medium heat under closed lid mixing intermittently until he chayote and dal are soft. (Add more water if needed).
- Remove lid and stir until remaining water is dried. Then add dry coconut and stir for one minute. Remove from heat and garnish with fresh coriander and serve.

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Quick Tip: If chayote is not readily available, you can use spinach, carrots, long squash, or even kale. Try our other dishes with moong dal, such as Carrots and moong, South Indian Khichdi, and Pongali


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