POSTPARTUM DAHL
POSTPARTUM DHAL
ingredients:
ghee (or coconut oil if vegetarian)
2 cups of red lentils or split mung dahl (also called moong, they are a light yellow color. The green ones are the whole variety, which you do not want to use for this recipe)
1 large onion, finely chopped
2 shallots, finely chopped
1/2 head of garlic, nearly minced
1-2” piece of fresh ginger, chopped fine (quantity depends on taste preference)
4-6 carrots, chopped small*
1-2 zucchini, diced small*
1 head of fresh cilantro, well washed and well washed (if one doesn’t like cilantro, you could use some fresh basll or chives or just omit)
1 bunch of spinach, chop half of the bunch into small/medium sized pieces (optional)*
1/2-1 can of coconut milk or 1/4 cup of cream (both are optional, note that cream will provide great fat, but will interfere with iron absorption)
bone broth (optional)
1 piece of kombu (optional, helps breakdown phytic acid, making beans easier to digest and less gas producing)
fresh limes
* If making for a client who had a c-section, you may need to go even lighter on the veggies on the coconut milk/cream. Keep it thinner and more soup like.
spices for tempering/tadka:
primary: cumin, cumin seeds, coriander, coriander seeds, pippali, cardamom seeds or powder, black pepper
secondary: fennel seeds, ginger powder, cinnamon, all spice
use in very small amounts: 2-3 whole cloves, pinch of cayenne, nutmeg
The reason I am not given exact amounts is because every person consuming this dish is going to have vastly different spice preferences! Some people will love lots of the spices and these spices are all really great for digestion, however some people will want it super simple. Also if I am making another dish that is heavily spiced, sometimes I choose to keep this one super light on spice. It’s very versatile!
Play around and ask your clients about their spice palate! For example people tend to either love or hate cumin.
directions:
Wash lentils/mung beans thoroughly and if possible let soak in cold water for anywhere from 1 hour to overnight. Rinse lentils after soaking.
Chop onions, garlic, ginger carrots, zucchini, spinach. Wait to chop the cilantro until right before you add it to the Dahl to preserve flavor.
For red lentils add 3-4 cups of water to a pot (the amount of water needed will depend on how long you soaked them for).
For split mung beans, add 4-6 cups of water (the amount of water needed will depend on how long you soaked them for).
Err on the side of caution with how much water to add, you can alway add more later. Ideally when you add water though, add it hot. (Heat some in a kettle as needed).
You can also use a combination of water and bone broth for added nutrients.
Add the strip of kombu to the water and bring to a boil. Reduce to a simmer and stir occasionally, skimming the foam from the top of the water that gets released when they start boiling. Cook until the lentils/beans have softened and are starting to break apart, but still have some texture.
Add 2 tablespoons of ghee to a pan and warm. (If you have a cast iron pan, use it for added iron! but note, you may need additional cooking fat.) Add the onions and sauté until translucent. Then add the carrots and cook until they are very soft. Then add the garlic and ginger and sauté for two minutes. Then the chopped zucchini and cook until soft but not completely mush.
Add the sauteéd vegetables to the cooked lentils/dahl and stir well. If adding coconut milk/cream add it now. Bring to low boil and then reduce to a very gentle simmer.
In a separate pan, add another tablespoon of ghee or coconut oil and turn the heat to medium. Now is time for tempering. Add the seeds to the oil and let them cook for 30 seconds to a minute, being careful not to burn them. Then add your powdered spices and some salt. Then immediately pour the ghee/spice mixture into the dahl. This will give lots of flavor!
Add half of the chopped spinach if using and leave the rest in a container to be added fresh to the dahl over the next couple days.
Add salt to taste. You can also add more ghee, as needed for cooking or to taste.
Turn off the heat, chopped the cilantro and add most of it to the dahl but save a little for garnishing.
Squeeze a half of fresh lime on each bowl and enjoy! Clients can also add a little extra ghee when garnishing.
Ingredients:
Red lentils can be found in most groceries stores.
Split mung beans can be found in Indian & Bangladeshi store.
It’s difficult to find organic split mung beans. Banyan Botanicals is a great source.
For more variations and ideas see:
Ysha Oakes The Cookbook ~ Tonic Postpartum recipes with Ayurveda
Similar recipes:
Super simple split mung dahl from Banyan Botanicals
Kitchari