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Pumpkin and black-eyed peas are widely used in South Indian
cooking. We’ve combined them here in a spicy dahl stew. For a traditional Indian meal,
serve the dahl warm or at room temperature over basmati rice. Accompany with chapati or
papadam (Indian flat breads).
Preparation facts
Cooking Time: 30 minutes
Prep Time: 25 minutes
Total Time: 55 minutes
Yield: 6 servings
Ingredients
1 medium yellow onion, quartered
1/4 cup (25g) grated coconut
3 cloves garlic, sliced
2 serrano or Thai chile peppers, seeded and diced
1 Tbs (7g) fresh ginger root, minced
2 tsp (10mL) garam masala
1 tsp (2g) ground cumin
1/2 tsp (1g) cinnamon
1 tsp (6g) salt (sea salt if on a corn-free diet*)
1/4 tsp (1g) turmeric
1/4 tsp (0.5g) ground coriander
2 cups (240mL) light chicken or vegetable stock or water*
1 Tbs (15mL) canola oil
2 cups (400g) tomatoes, diced
4 cups (230g) fresh pumpkin (1 small pie pumpkin), peeled and
diced
2 cups (360g) cooked black-eyed peas
2 cups (70g) kale or spinach, chopped
3 Tbs (5g) mint, minced
Directions
Combine onion, coconut, garlic, chile peppers, ginger root, garam
masala, cumin, cinnamon, salt, turmeric, coriander and 3 Tbsp (45mL) stock in a blender. Puree
mixture to a paste, scraping down the sides of the blender beaker as necessary.
Heat oil in a large saucepan, then add the spice paste and cook,
stirring often, for 10 minutes. Add remaining stock, tomatoes and pumpkin. Cook over medium
heat, stirring often, until squash is just tender, about 20 minutes.
Mix in black-eyed peas and kale. Continue to cook, stirring often,
until kale is tender, about 10 more minutes. Remove from heat. Taste and adjust seasonings;
stir in the mint just before serving.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn. If you are
allergic to soy, be sure the broth you choose is soy-free, as broths frequently contain
hydrolized vegetable protein from soy.
Nutrition facts
Serving Size 1 serving
Calories 346
Calories from Fat 56 (16%)
% Daily Value*
10%Total Fat 6g
12%Saturated
Fat 2.3g
Polyunsaturated Fat 1.4g
Monounsaturated Fat 2.2g
1%Cholesterol 2mg
19%Sodium 459mg
37%Potassium 1287mg
18%Total
Carbohydrate 55g
77%Dietary
Fiber 19.3g
Sugars 10g
Sugar Alcohols 0g
41%Protein 21g