Tadka dal with cabbage and green peas sabji

Tadka dal with cabbage and green peas sabji
  • Low fat
  • Low phosphate
  • Low potassium
  • Low salt
  • Vegetarian
  • Main meal
  • South Asian
  • 4 hours or less
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Using oil instead of ghee is healthier as it will reduce saturated fat content.

Chef

Lizzie Morey
Lizzie Morey

This is a typical Indian, everyday vegetarian meal packed with nutrients and fibre, providing a good source of protein.

Ingredients

Tadka dal

150g dry pigeon pea lentils

½ teaspoon turmeric powder

1 tablespoon ghee/oil

1 teaspoon cumin seeds

1 medium onion, finely chopped

¼ teaspoon asafoetida powder

½ teaspoon red chilli powder

2-3 green chillies, finely chopped

1.5cm piece of ginger, grated

1 medium tomato, deseeded & finely chopped

1 tablespoon coriander powder

¼ teaspoon garam masala

1 tablespoon fresh coriander, finely chopped

For second tempering

¼ teaspoon asafoetida

1 teaspoon cumin seeds

¼ teaspoon red chilli powder

2 whole dried red chillis

2 tablespoons ghee / oil

Cabbage and green peas sabji

1 tablespoon oil

½ teaspoon mustard seeds

¼ teaspoon asafoetida powder

1 teaspoon turmeric powder

4-5 curry leaves

1-2 green chillies, chopped

1 medium onion, finely chopped

300g white cabbage, finely shredded

150g frozen green peas

1 teaspoon coriander powder

½ teaspoon chilli powder (optional)

1-2 tablespoons fresh coriander leaves, chopped

To serve (per person)

2 wholemeal chapattis OR 75g (uncooked weight) rice, sliced cucumber & onion

Method

  1. Step 1

    Wash lentils and soak in warm water for an hour, drain. Pour into saucepan with 500ml water and turmeric and bring to the boil. Cook over medium heat for 30-40 minutes until the consistency of very thick soup. Then mash dal with a spoon.

  2. Step 2

    Heat 1 tablespoon of ghee/oil in a frying pan. Add cumin seeds and onion and sauté until cooked. Stir in asafoetida, chilli powder, green chillies, ginger and tomato and cook for a minute. Add coriander powder and garam masala, mix, then add cooked dal. Stir well and simmer for 2-3 minutes

  3. Step 3

    For tempering; heat 2 tablespoons of ghee/oil in another pan. Add cumin seeds, asafoetida, chilli powder and 2 dried chillies. Pour over prepared dal and garnish with fresh coriander

  4. Step 4

    For the cabbage and green peas sabji; heat oil in a pan. Add mustard seeds and let them sputter. Stir in asafoetida, turmeric, curry leaves and green chillies, mixing well, then add the onion and sauté until well cooked.

  5. Step 5

    Add cabbage, green peas, coriander and red chilli powder. Keep a lid on and cook on low heat, checking and stirring so cabbage does not stick. When cooked, add fresh coriander

  6. Step 6

    Serve hot with chapattis or steamed rice, cucumber and onion.

Food facts

The chapattis or rice are the main source of carbohydrate in this recipe and values have been provided if you have been trained in insulin adjustment.

Despite the use of some high potassium ingredients, such as lentils and tomatoes, this recipe is low in potassium, when following quantities and serving sizes given, so is suitable if you have been advised to reduce the amount of potassium in your diet. Soaking the dal and discarding the water also helps remove some potassium. This recipe is also low in phosphate, however does contain some phosphate, mainly provided by the lentils, so if you have been prescribed a phosphate binder, take as directed.

This recipe provides a good plant protein source and is suitable if you have been advised to eat more protein.

Once cooked and cooled, this recipe can be stored in an airtight container in the fridge and reheated for the following day. The dal and sabji are suitable for freezing

Consider adding ½ teaspoon ginger paste to the cabbage and peas sabji along with onions to enhance the taste. You could use red or yellow lentils instead of pigeon pea lentils – always wash and soak lentils before cooking