This is a flavourful, protein packed one pot dish that is plant based. When you eat this, it definitely feels like you are feeding your soul. You may need to get the urad dhal from an Indian grocer along with black mustard seeds. The urad dhal makes the stew thick and creamy.
INGREDIENTS
250g red lentils
50g urad dhal
100g buckwheat, toasted
250g tomatoes
1 tablespoon tomato paste
2 x 400g tin of chick peas, drained
200g onions, thinly sliced
1-2 green chillies, sliced thinly (optional)
7-8 centimetre piece of ginger, peeled and finely sliced
120g spinach, finely chopped
1 teaspoon cumin seeds
1 teaspoon black mustard seeds
½ teaspoon turmeric powder
4 tablespoons vegetable oil like canola
Coriander leaves, roughly chopped
Salt and pepper to taste
Greek style yoghurt to serve (optional)
METHOD
Dry toast the buck wheat for five minutes on medium heat until pale brown.
Heat oil in a large saucepan. When hot enough, add the mustard seeds and cumin seeds. When you hear them crackling, add the onion, green chillies and ginger and a teaspoon of salt. Fry on medium heat for seven to ten minutes until soft. Add the red lentils and urad dhal and continue frying for another 10 minutes on low heat.
Use a box grater and grate the tomatoes. When the mixture looks dry, add the grated tomatoes and juice. Continue frying as the lentils will absorb most of the moisture quickly. Measure out 2 cups of water – add half cup of water at a time and cook (with lid closed) for five minutes until the water is absorbed before adding another half cup. Spoon in the tomato paste, along with chick peas, toasted buck wheat and turmeric powder. Continue adding half cup of water in five minute intervals and cook for a further 12-15 minutes until the buck wheat is soft. Mix in the spinach leaves. Cover and cook for a further 30 seconds. Turn off heat, remove lid. This way the spinach will remain a vibrant green colour.
Taste and adjust seasoning to your taste. Stir in the coriander leaves.
Serve hot with a dollop of Greek style yoghurt.
