Eat to Energise and Release Body Fat › Energise Recipe 09

Golden Lentil Bowl

Prep 30 min + 6-24 hrs soaking · Serves 2

Ingredients

• Daal
• 1 cup sprouted green whole moong daal (soak 6 hrs, sprout 24 hrs in muslin cloth)
• 1/2 cup finely chopped green beans
• 1/4 cup small-chopped carrot
• 1/4 cup small-chopped pumpkin
• 1/4 cup chopped spinach
• 1/2 cup grated bottle gourd
• 1 tbsp grated ginger
• 1/2 green chilli, finely chopped
• 1/8 tsp asafoetida (hing)
• 1/4 tsp grated raw turmeric or turmeric powder
• 3 cups water
• Tomato gravy
• 4 medium tomatoes
• 2 tbsp white sesame seeds (plus 1 tbsp reserved for topping)
• 1/2 green chilli
• 2 tsp rock salt
• Topping
• 1/4 cup finely chopped coriander, 1 tbsp reserved sesame seeds

Method

1. Soak 1/2 a cup of whole green moong daal in water for 6 hours or overnight. Drain, rinse, and tie in a muslin cloth for a further 24 hours to sprout.
2. Add all daal ingredients to a pot. Cover and cook on a medium flame for 20- 25 minutes, stirring regularly, until vegetables are soft.
3. Dry-roast 3 tbsp sesame seeds for 3 minutes. Set 1 tbsp aside for topping; use the remaining 2 tbsp in the gravy.
4. Blend all tomato gravy ingredients (including the 2 tbsp roasted sesame seeds) until smooth.
5. Switch off the heat. Pour the tomato gravy into the daal pot, stir well, and cover for 5 minutes.
6. Serve warm, topped with chopped coriander and the reserved sesame seeds.

Highlights: Very high in vitamin A and folate.

Nutrition is per serving. The figures are estimates, so use them as a guide only.

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