SWEET POTATO DHANSAK
Sweet Potato Dhansak Recipe
Dhansak is a Parsi dish from western India, based on pilses and vegetables: ‘dhan’ refers to the pulses and ‘sak’ means vegetables; in this recipe they are pureed together in a spicy sauce. Sweet potatoes are high in beta-carotene, wich the body converts into vitamin A, which is essential for protecting our eyes, skin and immune system. They also contain vitamin C, which plays an important role in maintaining healthy bones, teeth and skin. Their natural sugars are slowly released into the bloodstream without the blood sugar spikes that are linked to weight gain.
Preparation Time : 15 Minutes
Cooking Time : 1 Hour
Ingredients: Sweet Potato Dhansak Recipe
|100g (moong dal)||Yellow split peas|
|200g||Sweet potatoes, peeled and quartered|
|100g (moong dal)||Yellow spilt mung beans|
|1 tsp.||Lemon juice|
|2 tsp.||Peeled and grated fresh root ginger|
|3 tbsp.||Butter, ghee or olive oil|
|4 garlic cloves,||Chopped|
|2 green chillies,||Chopped|
|1 tsp.||Ground cumin|
|1 tsp.||Ground coriander|
|¼ tsp.||Ground cinnamon|
|2 tomatoes,||Finely chopped|
|¼ tsp. salt||(optional)|
Method of Preparation:
Bring 750ml of water to the boil in a saucepan. Add the split peas and mung beans and bring the water back to the boil. Partially cover the pan, reduce the heat and simmer, stirring occasionally, for 35-40 minutes until the mixture is mushy. Top up with boiling water if necessary.
Step 2 Sweet Potato Dhansak Recipe
Meanwhile, bring another large saucepan of water to the boil. Add the sweet potatoes and carrots and boil for 15-20 minutes until they both are very tender and potatoes almost falling apart. Drain well.
Pour the split peas and beans and any remaining water into a blender. Add the drained sweet potatoes and carrots, add the lemon juice and blend to a thick puree. Set aside.
Heat the butter or oil in a large saucepan on a medium heat to low heat. Add the ginger, garlic, chillies and onions and fry, stirring occasionally, for 7-9 minutes until the onions are lightly browned.
Stir in the cumin, coriander, cinnamon, turmeric and salt, if using. Then add the tomatoes and cook for 1 minute, stirring occasionally.
Stir in the lentil and vegetable mixture and cook for a further 2 minutes. Serve hot with plain basmati rice or chapaties. Sweet Potato Dhansak Recipe
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